Make sure you always warm up and stretch.

Excercise 1: Seated Lateral Raises – 3x Pyramid Dropset
Take 3 pairs of dumbbells with 5 lb incremental weights (e.g. 25, 30, 35). Start on the 25 lb dumbbell with 15 reps, immediately grab the 30lb dumbbell and do 15 reps, then 35 lb do 15 reps. Then, without any rest, repeat the procedure but backwards so 30lb for 15 reps and then 25lb for 15 reps. Repeat this excercise 3 times and take a 2.5 minute rest time.

Exercise 2: Laying Lateral Raises on Incline- 4x 4 Dropsets
Grab 2 pairs of dummbells e.g. 30 lb and 20 lb and do 16 reps. Do a dropset on each set for 16 reps.

Excercise 3: Seated DB Press – 5x 15

Excercise 4: Front Barbell Raises – 5x 16

Excercise 5: Reverse Rear Delt Flys – 5x 16

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