QUICK ACTIVATION

A1 seated DB military press- 1 working sets, 6-10 reps, 3 min rest before top set

B1 Lying cable cuff lateral raises – 3 sets, 8-12 reps, 90 seconds rest

C1 Lying cable cuff lateral raises – 6-8 reps
C2 lying cable cuff laterals – 15-20 reps
3 sets, 45 seconds rest

D1 DB laterals – 10-12 reps
D2 B1 Lying cable cuff lateral raises (bottom half ROM) – 12-15 reps
3 sets, 45 seconds rest

E1 Incline DB rear delts – 10-12 reps
E2 high cable rear delt raise – 10-12 reps
E3 rear delt isometronics- 10-20 seconds
3 sets, 30 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets