First time? Check out the Training Guide
A) Bent Over Lateral Raise
B) Seated Shoulder Press
1x10 Narrow grip
1x10 Normal grip
1x10 Wide grip
*You may want to use a different weight for all 3 sets
C) Upright Row
D) Side Neck raise
3x20 ea side demo
*rest 5 min*
*rest 3 min
250m x 2 (rest 1:00 between)
*alternatively, run these distances.
F) Incline Face Down Dumbbell Shrug
G) Juarez Valley Push-ups
Start with 11 and work your way down
1. Cold shower first thing upon waking, as always! BUILD DISCIPLINE!
2. What are you washing your body with? Many modern (probably all of them) cosmetics contain harmful, estrogenic and otherwise toxic ingredients. You should give goat's milk soap a chance!