shoulders medial_deltoid traps triceps back rear_deltoid abs frontal_deltoid

Shoulders

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Warm Up - Repeat 2 times
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Jumping Jacks

30 seconds
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High Plank Jacks

15 reps
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Plank In And Outs

30 seconds
Round 1 - Repeat 3 times
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Shoulder Taps

15 reps each
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Military Press Sitting Dumbbell

10 reps
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Pike Push Up

10 reps
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Lateral Raises Bent Arm Dumbbell

12 reps
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Elevated Pike Hold

20 seconds
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Reverse Flies Dumbbell

10 reps
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Wall Walks

3 reps