Single Arm Dumbbell Snatch; 4 sets of 3 Each.
Notes: Check your ego at the door when it comes to performing these, especially if you have no previous experience with them. Start light until you get a hang of the movement/ motion. These serve nicely as a warm up as well as a primer for your central nervous system for later in the workout. I have included a YouTube link for a better idea on how to perform them (https://www.youtube.com/watch?v=k1zGGVGkOEE).
Barbell Overhead Press superset w/ Face Pulls; 4 sets of 6-8 reps on Overhead Presses and 4 sets of 12 reps on Face Pulls.
Notes: Perform 6 to 8 reps on the heaviest weight you can handle on overhead presses immediately followed by cable face pulls. This push/ pull super set will help maintain shoulder health.
Seated Dumbbell Press superset w/ Rear Delt Dumbbell Fly; 4 sets of 12 reps.
Notes: On the rear delt flies be sure to control the movement all the way through and contract through the rear delt and not the traps.
Lateral Raise Drop-Set superset w/ Plate Front Raise; 3 sets of 8 reps per weight on lateral raises, 3 sets of 10 for the front raises.
Notes: This super set will hit 2 different heads of your shoulder (anterior and the medial) individually. On the front raise, the goal is to take the movement through a full range of motion therefore start with the weight in front at hip level, raise your arms until the weight is above your head. To learn more about drop sets, please read our article HERE.
Cable Lateral Raise superset w/ Plate Shrugs; 3 sets of 12 reps.
Set the pulley to the lowest point and either grab the handle behind your back or between your legs so that it is level with the middle of your body. Following that, grab two weight plates and perform shrugs, being sure to hold the contraction at the top for a second of two.