Say Goodbye to Shampoo

WARM-UP:

2 min jog then...

2 x through

- Prone I-Y-T's x 6 2.5 lbs-5 lbs weight

- Push-ups x 10

- Plank Hold :30

STRENGTH TRAINING:

1. DB Bench Press 4 sets x 6 reps

ss: Overhead shoulder shrug x 8 (light dumbbells)

2. Pull-Up OR Bent Over Row 3 x 8

ss: lateral raises x 6

3. DB Push Press (Single Arm) 4 x 6

ss: Single Arm Dumbbell Row x 6 ea

THEN...

Upper body circuit: 2 x 8 each

using 10 lbs/ 25 lbs/ 45 lbs plate

- high pull

- curl and press

- front raise

This is a workout I did pretty consistently during my last semester in high school while training for my coming freshmen year of college football. Solid shoulder and chest work with intense pull action. Men and Women can both do this workout because of the controlled volume. Dubbed "Say Goodbye to Shampoo" because your arms may be a little heavy post workout. But please shower after you lift...