A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Shoulder Press
6-6-6-6-6
C. (For quality)
(5 sets)
45 second run
Rest 30 second
(4 sets)
1 minute run
Rest 45 second
(3 sets)
90 second run
Rest 1 minute
(2 sets)
2 minute run
Rest 90 second
D. (For Strength/ Technique)
Dbell bicep curl
14-12-10-8
E. Static stretches
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