Workout 302 - Workout from Home - SHOULDERS TRAINING

Method: Seated-Supersets
Equipments: Dumbbells (2.5kg, 5kg, 7.5kg, 10kg weights) and Flat Bench

1.0 SUPERSET #1 – ARNOLD PRESS + DUMBBELL SIDE LATERAL
1.1 Begins with the lightest weight, 2.5kg and complete Arnold press on the bench with reps of 12. Upon completion, continue with seated side lateral with the same weights without rest. Complete with reps of 12. This is your first set. Take a rest of 1min before moving to Set #2
1.2 For Set #2, perform the same routine as in 1.1 but with 5kg dumbbells at reps of 10 for both exercises
1.3 Complete the same procedure by increasing the weights and lower reps respectively, for Set #3 and #4. Take a rest of 1min between sets

2.0 SUPERSET #2 – DUMBBELL FRONT RAISE + REAR DELT DUMBBELL ROW
2.1 Begins with the lightest weight, 2.5kg and complete front raise on the bench with reps of 12. Upon completion, continue with seated rear delt row with the same weights without rest. Complete with reps of 12. This is your first set. Take a rest of 1min before moving to Set #2
2.2 For Set #2, perform the same routine as in 1.1 but with 5kg dumbbells at reps of 10 for both exercises
2.3 Complete the same procedure by increasing the weights and lower reps respectively, for Set #3 and #4. Take a rest of 1min between sets