Day # 4 (Shoulders and Arms)
Incline Reverse Dumbbell Flye
Perform 3 sets of 20 reps each with 60 seconds rest in between.
Six-Way Shoulder Raise
Perform 3 sets of 10 reps each with 60 seconds rest in between.
Grab dumbbells in each hand and sit on the bench. Now, raise the weights out at 90-degree angle and bring them in front of your body until they are fully extended. Finally raise the weights overhead, reverse their direction and bring them in front of you towards the sides and finally back down.
Perform 2 sets of 8 reps each with 60 seconds rest in between.
Grab a light barbell with your hands at shoulder width. Now, press overhead without locking your elbows. Finally, lower the barbell behind your head. Repeat the process.
Cross-Body Dumbbell Curl (A)
Perform 3 sets of 8-10 reps each with 45 seconds rest in between.
Bench Dip (B)
Perform 3 sets until failure with 45 seconds of rest in between.