First time? Check out the Training Guide
A) Bent Over Lateral Raise
3x15
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
4x10 demo
*45s rest
D) Side Neck raise
3x20 ea side demo
E) Row
1000m
*rest 5 min*
500m
*rest 3 min
250m x 2 (rest 1:00 between)
*alternatively, run these distances.
F) Incline Face Down Dumbbell Shrug
4x12 demo
*45s rest
G) Juarez Valley Push-ups
Start with 11 and work your way down
DEVELOPMENT:
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!