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Westend61 / Getty
Westend61 / Getty

Day 5 : Shoulders & Triceps

Exercises 5
Equipment Yes
This is a dynamic effort day.

Exercise 1

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
8 sets
3 reps
60 sec rest
*Perform seated. Choose a load that is 60–70% of your 1RM.

Exercise 2

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
10-12 reps
60 sec rest
*Perform seated. Choose a load that is 60–70% of your 1RM.

Exercise 3

Machine Rear Delt Flye How to
Machine Rear Delt Flye  thumbnail
4 sets
11-12 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 4

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
4 sets
6-8 reps
60 sec rest
*Use a close grip. Choose a load that is 60–70% of your 1RM.

Exercise 5

Weighted Dip You'll need: Ankle Weights, Dip Station How to
Weighted Dip thumbnail
4 sets
10-12 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.
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