No.

Exercise Sets Reps

1 Eliptical 1 10 min

2 Dynamic Stretch 1 5 min

3A Cable Front Raises 3 12,10,8

3B Single Arm Clean and Press 3 10

4 Military Press 4 6

5 Side Lateral Raises 3 12,10,10

6A Lying Rear Delt Fly's 3 12 to 15

6B Forehand Pinned Rear Delt Fly's 4 12,10,8,6

7A Upright Rows 4 6 to 8

7B Shrugs 3 20

8 Side Crunches 4 10

9 Seated Calf Raises 4 10

10 Stretch 1 10min
Notes

Last Set Drop Set

Last Set Drop Set

Cable Front Raise (Bilateral) Instructions

1. Assume a shoulder width stance with the cable running between your
legs and grasp the handle with both hands using a pronated grip.

2. Inhale, brace your abs, and raise the arms vertically while keeping the
elbows slightly bent.
3. Once the arms are parallel with the floor, slowly lower the handle back
to the starting position.
4. Repeat for the desired number of repetitions.

Cable Front Raise (Bilateral) Tips

1. Don’t lean back as you raise the arms, keep the motion under control
and don’t rely on momentum.

2. If you experience pain at the shoulder while performing the movement,

use a neutral grip and keep your thumb pointing at the ceiling.

3. Try not to bounce at the top of the movement, allow the shoulders to
flex and then lower slowly.

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Single Arm Dumbbell Clean Instructions
1. To start, squat down and bend forward while keeping your back flat, grabbing the
dumbbell with one hand.

2. Brace your core and pack your shoulders while staying in the squat position.

3. Drive strongly through your feet, and using the power of your hips and legs to
swing the dumbbell up to your shoulder. Bend your elbow as you swing the dumbbell
up.
4. Catch the dumbbell at your shoulder and pause, squeezing your glutes and abs as
you stand tall.

5. With control, let the dumbbell drop back down and catch it at the starting position.

As you’re doing single-arm dumbbell cleans, there are a few key things you’ll want to
focus on. Because this is a power move, you want to maintain a neutral spine
throughout the exercise. Keep your abs tight and your shoulders packed, and
remember to squeeze your glutes at the top. As for breathing, you want to sniff to
inhale at the bottom, and exhale strongly as you stand up strong and tall.

3 Common Mistakes
While this move looks pretty straightforward, there are some key mistakes you want
to avoid. Doing the single arm dumbbell clean with good form can make you more
injury resistant, but doing it wrong can lead to injury.

1. Curling The Weight

The purpose of the single-arm db clean is to use your hips and legs to swing the
dumbbell. You should only secondarily feel your bicep engage to control and stabilize
the weight in the top position.
If you’re curling the weight up, you miss out on all of the leg strengthening and
metabolism boosting benefits of this exercise. So focus on your hips here, not your
arms.

2. Rotating Your Torso Too Much

Because you’re only working on arm at a time, the single arm db clean is a great anti-rotation exercise. Anti-rotation exercises
Oftentimes, when you rotate your torso too much during this exercise, a number of
other things are going on too. For example, you drop your shoulder out of the packed
position, your core is less stable, and your hips fall out of alignment. This puts torque
on your lower back, and could eventually lead to low back pain or injury.

3. Rounding Your Shoulders & Low Back

Again, one of the biggest benefits of this exercise is the hip and glute activation. Your
glutes are the powerhouses of your body, so training and strengthening them can
help you become stronger, more powerful, and more injury-resistant.

When you round your shoulders and low back, you’re not longer using your butt to
drive the dumbbell up to your shoulder. Instead, that action is coming from your
spine. Doing this over and over again puts wear and tear on your back, which could
also contribute to back pain and injuries over time.

Add this exercise to your next strength circuit workout, and let us know what you
think. Have any lingering questions? Feel free to ask in the comments below.

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Military Press (AKA Overhead Press) Instructions
1. Adjust the barbell to just below shoulder height then load the desired weight onto
the bar.
2. Assume a shoulder width stance and place your hands at (or just outside of)
shoulder width with a pronated grip on the bar.
3. Step underneath the bar and unrack it while keeping the spine in a neutral
position.
4. Take two steps back, inhale, brace, tuck the chin, then press the bar to lockout
overhead.
5. Exhale once the bar gets to lockout and reverse the movement slowly while
controlling the bar back to your chest.
6. Repeat for the desired number of repetitions.

Military Press (AKA Overhead Press) Tips

1. Reach tall at the top and don’t worry about keeping the shoulders packed down
and back.
2. Allow the elbows to rotate and point outward at the top of the movement but tuck
them tight to the ribcage at the bottom.
3. Fight to control the bar from rolling your wrists into extension and think about
“rolling your knuckles toward the ceiling.”
4. Keep momentum out of the movement and don’t add any additional leg drive by
flexing and extending the knees.
5. Squeeze your glutes and brace your abs as you press. You shouldn’t be leaning
back excessively as you press.
6. Imagine you’re trying to look out a window at the top, your ears should be in line
with your biceps.
7. If your shoulders are bothering you during the movement, consider experimenting
with a wider grip or utilizing some of the vertical pressing progressions listed on the
site.
8. You can use a staggered stance to prevent the lower back from arching
excessively but if you still can’t control the anterior core then consider using a half
kneeling regression shown on the site.

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Dumbbell Lateral Raise Instructions

1. The dumbbell lateral raise is a good exercise for building width in your upper
body which gives you the "V" shape. Grab a set of dumbbells and stand straight
up with the dumbbells at your sides.
2. Your palms should be facing your body. You should be holding the dumbbells
slightly off your body, as this keeps the tension on the side delts. This is your
starting position for the exercise.

3. To execute, slowly raise the dumbbells up to around shoulder height. It's

important that you do not let your wrists go above your elbows while raising the
weight, as this will take the work off the side delts and put it on the front delts.

4. Pause at the top of the movement, and then slowly lower the weight back to
the starting position.
5. Do not let the dumbbells touch your body, and then raise them for the next
rep.

​Lateral Raise Tips:

1. The dumbbell lateral raise is one of those exercises that so many people do
incorrectly. First, this is an isolation exercise, so you should be focusing on
stretch and muscle contraction, not using heavy weights.
2. Second, you MUST keep your rep timing slow and controlled. So many people
use momentum to swing heavy weights up, and this is not going to get you the
best results from the dumbbell lateral raise.
3. Third, it very important that your elbows stay above your wrists. If your wrists
come up too far, the focus comes off your side delts and onto your front delts. A
good trick to ensure this does not happen is to tilt the dumbbells down as if you
were pouring a jug of water as you raise them up. This makes it very hard to
raise the wrists higher than the elbows.

4. And finally, keep the side delts under stress for the whole set by not allowing
the dumbbells to touch your body or "hang" at the bottom of the movement.

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Lying rear delt fly Instructions

1. While holding a dumbbell in each hand, lay with your chest down on a flat bench.
2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms ext
slightly bent. This will be your starting position.
3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly para
exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the
the contraction at the top for a second.
4. Slowly lower the dumbbells to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions and then switch to the other arm.

Variations: You can perform this exercise with just one arm and also keeping the palms of the hands facin
facing your torso.

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Barbell Upright Row Instructions

1. The barbell upright row is one of the best exercises for building the upper traps and sho
up a barbell with the weight you want to use and stand facing it with your feet at around sh
apart.
2. Grasp the barbell with an overhand grip (palms facing down), and hands slightly closer
width apart.
3. Pick the bar up, bending at the knees and keeping your back straight.

4. Keeping your back straight and eyes facing forwards, lift the bar straight up while keepin
your body as possible (you should pull the bar up to around chest height - nearly touching

5. Pause, and then slowly lower the bar back to the starting position.
6. Repeat for desired reps.

​Upright Row Tips:

1. Focus on keeping your elbows higher than your forearms. The elbows push the motion.

2. Keep your body fixed throughout the set. Don't lean forward as you lower the bar, and b
raise it. Movement of the body makes the upright row easier, and you will not get the most

3. Pause and squeeze the traps at the top of the movement, and then lower the bar really
want to add a bit of intensity to the exercise.

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Dumbbell Shrug Instructions
1. Assume a standing position with the dumbbells on both sides of your body.
2. Hinge forward, inhale, and grab the dumbbells with a neutral grip.
3. Stand up tall and ensure your spine remains neutral.
4. Contract the traps to elevate the shoulders. Squeeze hard at the top and slowly lower th
dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.

Dumbbell Shrug Tips

1. Looking slightly up while shrugging may enhance the contraction as traps help to contro
movement of the skull. This motion should be smooth and controlled, as a ballistic movem
could result in a neck injury.
2. The traps tend to respond well to high reps and explosive movements (e.g. snatch grip
high pulls) so program your accessory work accordingly.
3. Limit momentum and excessive jerking or bouncing of the weight. No one cares about
how much you shrug.
4. Don’t allow the head to jut forward excessively as you squeeze the traps, this can put th
neck in a compromised position and result in an injury.
5. Adding a pause at the top of the movement can help to enhance the mind muscle
connection.

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