Overhead press
20 X 8
27.5 X 5
30 X 5
30 X 5
30 X 4
30 X 5
Dumbbell shoulder press
5 X 8
5 x 8
5 X 8
5 X 8
5 X 10
Dumbbell side lateral raise
5 X 12
5 X 12
5 X 12
5 X 13
5 X 12
Plate crunch
10 X 10
10 X 10
10 X 10
10 X 10
10 X 10
Plate raise
10 X 10
10 X 10
10 X 10
10 X 10
10 X 10
Steering wheels (car drivers)
5 X 5
5 X 5
5 X 5
5 X 5
5 X 5
Shrug
50 X 5
50 X 5
50 X 5
50 X 5
50 X 5
Plank
0:54
Sit-ups
15
15
15
15