<aside>

Click on the exercise name for how-to video

Do the exercises in order

</aside>

<aside>

External rotation

2 set | 10 reps

</aside>

<aside>

Incline bench press - smith machine

2 warmup sets, 2 working sets | 8-12 reps | notes

</aside>

<aside>

Pec Dec chest flys

3 sets | 8-12 reps | notes

</aside>

<aside>

Shoulder press - machine

1 warmup set, 2 working sets | 8-12 reps

</aside>

<aside>

Seated Tricep Dips

DB lateral raise

3 sets | 8-12 reps | notes

</aside>

<aside>

Seated tricep rope extension

3 sets | 8-12 reps | notes

</aside>

<aside>

Cable tricep kickback

2 sets | 8-12 reps

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