PRIMARY FOCUS: DEVELOPING SHOULDER AND TRICEP HYPERTROPHY BY ISOLATING ALL THREE DELTOID HEADS AND TRICEP MUSCLES USING DUMBBELL ONLY EXERCISES.

WARM UP
OVERHEAD TRICEP EXTENSION: 4 x 10
LATERAL RAISE: 3 x 10
FRONTAL RAISE: 3 x 10
REAR DELT FLY: 3 x 10
AROUND THE WORLDS: 3 x 12
COOLDOWN

NOTES: Aim for 45 - 60 seconds of rest between sets. Increase rest time if you're too fatigued to maintain proper form. Focus on slow and controlled reps, exhale on the effort. Make a conscious effort to relax your shoulders during your lateral and frontal raises.