50-40-30-20-10/10-20-30-40-50 reps of:
DB Military Press: @ 20lbs
Upright Row: @ 20lbs
27:59
Alternate movements. Start with 50 reps of
Military Presses, then move to 10 Upright Rows, then 40 Presses and 20 Upright Rows,
and so on.
"For our first move, we’ll be performing dumbbell military presses. On this move you’ll want to push the dumbbell like if you’re pushing it through the roof and lock it out. Dumbbell military presses will work our anterior and lateral heads of our deltoids. We’ll follow this up with upright rows which will work our rear delts and to a lesser degree our traps. Use the full range of motion for this exercise and make sure you keep your elbows up. We really want to isolate the target muscle". - kagedmuscle.com
Cash Out:
DB Iron Cross - 5x5 @ 20lbs
AVG HR - 123 BPM
MAX HR - 149 BPM
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