Super Set
Lateral Raise (15,12,8) 8,10,15
Arnold Press (15,12,8,8) 15,20,25,15
Progressive Set
Upright Row (15,12,8,8,12,15) 35,55,70/4(F!),55,35,25
Super Set
Alt Front Raise (15,12,8) 8,10,15
Plate Twist-Twist (10,10,10) 15-,10,10
Progessive Set
Reverse Fly (15,12,8,8,12,15) 8,10,15,15,10,8
Super Set
Superman Stretch 30sec
Plank Twist-Twist 30sec
Finisher
Halos 2×5/35KB
Windmills 2×5/35KB