An upper body workout focusing primarily on those shoulders!

Flyes will be the exercise directed at the chest with skullcrushers on those triceps!

Although the triceps and upper chest are involved throughout many of the shoulder exercises too!

Each exercise will be performed for 2 rounds with the staple bring performed only once when it appears!

The timer will be on for 1 minute per exercise with 20 seconds rest inbetween!

All you will need are some dumbbells and your mat!

The dumbbells I am using for your reference are 9kg each & 4kg each!

Depending on the weight you are using, you may go at a slightly faster or slower pace than me. For example, with the Skullcrushers, if you have lighter weight, you might perform afew reps than me or if you have slightly heavier for the Around The Worlds, you might need to lift the weights at a slightly faster pace but still try to control lowering slower!

If you have a greater range of dumbbells available to use, keep those handy! I usually try to keep a maximum of 2 pairs simply for to help make it easier for you to reference what I am using!

SHOULDER PRESS
SHOULDER PRESS

ARNOLD PRESS
ARNOLD PRESS

STAPLE:
LATERAL THEN FRONTAL RAISE

PAUSE AT BOTTOM FLYES
PAUSE AT BOTTOM FLYES

1 1/2 REP FLYES
1 1/2 REP FLYES

STAPLE:
LATERAL THEN FRONTAL RAISE

SKULLCRUSHERS x2 DUMBBELLS
SKULLCRUSHERS x2 DUMBBELLS

SKULLCRUSHERS x1 DUMBBELL
SKULLCRUSHERS x1 DUMBBELL

STAPLE:
LATERAL THEN FRONTAL RAISE

REAR DELT ROW
REAR DELT ROW

ARC RAISE
ARC RAISE

STAPLE:
LATERAL THEN FRONTAL RAISE

PARTIAL REAR DELT FLYES
PARTIAL REAR DELT FLYES

TOUCH AT BOTTOM LATERAL RAISE
TOUCH AT BOTTOM LATERAL RAISE

STAPLE:
LATERAL THEN FRONTAL RAISE

AROUND THE WORLD!
AROUND THE WORLD!

FINISHER!

100 x ABS!

25 x HANDS MEET TO EXTEND
25 x EXTEND
25 x STRAIGHT LEG HANDS MEET TO EXTEND
25 x LEG LOWER

A demanding shoulder workout with some triceps and chest is flyes so we are ready for the pushing movements of the chest in day 48!

Remember when performing the shoulder exercises to keep knees soft, core braced, look straight ahead and don’t hold your breath!

During the flyes, inhale to lower, exhale to lift! And maintain a slight bend at the elbows!

Week 10 has officially commenced!!

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