5 sets of
30 wide grip lat pull downs with 1 second hold at the bottom of pull and 2 second slow count on way back up each rep, immediately follow with 20 banded seated rows.

Note: Use a heavy tension band for the lat pull down and a broomstick. You can hang the band over head on a door and pinc...

5 sets
Set 1 20 light reps with 2 second slow count on descend each rep
Set 2 15 heavier reps with 2 second slow count on descend each rep
Set 3 12 reps with 3 second slow count on descend each rep
Set 4 10 heavier reps with 3 second slow count on descend each rep
Set 5 5 heavy reps with 5 sec...

Exercise #3 Lateral Raises drop sets
3 sets of (1 set = all 3 weights below)
Max amount of reps with heavy dumbbell
Max amount of reps with medium weight dumbbell
Max amount of reps with light weight dumbbell

Note: Perform as many reps as possible with heavy dumbbell until you can’t successfull...

12 minute amrap (amrap means as many rounds as possible of)
20 Inclined push-ups
30 Air squats
15 each arm Single arm bent over row (suggested weight 10-15 pounds)
40 Lateral dumbbell hops

Note: Move from one movement to the next immediately and with little rest as possible, stay moving! Set yo...