PRIMARY FOCUS: DEVELOPING UPPER BODY MUSCULAR HYPERTROPHY AND BALANCED STRENGTH THROUGH ISOLATED EXERCISES TARGETING THE SHOULDERS, BACK, CHEST, TRICEPS AND BICEPS.

WARM UP
UNDERHAND GRIP BENT OVER ROWS: 3 x 12
REAR DELT FLY: 3 x 12
FRONTAL RAISE: 3 x 12
OVERHEAD TRICEP EXTENSION: 3 x 12
BICEP CURLS: 3 x 12 (1 rep = one curl to each side simultaneously)
AROUND THE WORLDS: 2 x 12-15 (finisher)
COOL DOWN

NOTES: Focus on mind to muscle connection and slow, controlled reps. Keep your shoulders relaxed and dropped away from yoyr ears as you move through your sets. Aim for 45-60 seconds of rest between sets. Increase this if you find you're too fatigued to maintain proper form.