Warm up: Stretch leg, arm, back muscles.
10 body weight squats – stretch leg muscles, repeat 3 times (30 squats total)
5 push ups – stretch arm and back muscles, repeat 3 times (15 total push ups)
Dumbbell shoulder press 3×15-12-10 reps. I worked to failure, meaning the first set I was able to do 15 reps, next I could only do 12, then the last set, 10.
Reverse fly machine (rear delts) 3 x 10 reps, alternating with 15-25 plate shrugs. Hold a plate in each hand, shrug, hold for a second, lower down. That’s one rep.
Seated row 4×12 reps
Back extension, hold plate. 3×15 reps, alternating with 20 tricep dips
Cable leg abductor/adductors