Super Set
Lateral Raise (15,12,8) 10,12.5,17.5
Arnold Press (15,12,8,8) 15+,22.5,30,20
Progressive Set
Upright Row (15,12,8,8,12,15) 35,55,70,70,55,35
Super Set
Alt Front Raise (15,12,8) 10,12.5,17.5
Plate Twist-Twist (10,10,10) 10,12.5,12.5
Progessive Set
Reverse Fly (15,12,8,8,12,15) 10,12.5,17.5,17.5,12.5,10
Super Set
Superman Stretch (30sec) 10/10
Plank Twist-Twist (30sec) 20/20
Finisher
Halo 2×5/55KB
Windmill 2×5/55KB