Back And Shoulders
Sets 5
Reps 10
Rest 60sec
Hold a bar in front of your neck with your hands just wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Lower it back to the start.
2 Rack pull
Sets 5
Reps 10
Rest 60sec
Stand tall in front of a barbell resting on safety bars at knee height. Bend and grasp the bar with an overhand grip, then stand up until your back is straight again, squeezing your shoulder blades together at the top.
3 Seated dumbbell press
Sets 3
Reps 12-15
Rest 60sec
Sit on an upright bench with a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.
4 Lateral raise
Sets 3
Reps 12-15
Rest 60sec
Stand tall, holding a light dumbbell in each hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.
Sets 3
Reps 12-15
Rest 60sec
Bend forward from the hips holding a light dumbbell in each hand with palms facing. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower back to the start.
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