10 minutes stepmill
Seated dumbell press: 20's-20; 35's-15; 50's-15; 65's-12; 80's-6
incline rear lateral raise: 25's-12; 35's-12; 45's-9; 35's-10
lateral raise: 20's-12; 25's-12; 30's-12; 35's-8
hammer strength press: 180-12,12
alternating dumbell front raise: 30's-10,10,10
shrugs: 45-15; 135-15; 225-15; 315-10
20 minutes stepmill
hanging leg raise: 20, 20, 20
bosu ball crunch: 17,20
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