The Armed and Dangerous Workout Program

Exercise 1 of 8

Press Out

Equipment

Dumbbells

Sets

3

Reps

20

Rest

60 sec

Exercise 2 of 8

Bradford Press

Equipment

Sets

3

Reps

5

Rest

60 sec

Exercise 3 of 8

Dumbbell Upright Row

Equipment

Dumbbells

Sets

3

Reps

10

Rest

60sec

Play How to

Exercise 4 of 8

Dumbbell Shrug

Equipment

Dumbbells

Sets

3

Reps

15

Rest

60 sec

Play How to

Exercise 5 of 8

Plate Raises

Equipment

Weight Plates

Sets

3

Reps

8

Rest

45 sec

Play How to

Exercise 6 of 8

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

3

Reps

8

Rest

45 sec

Play How to

Exercise 7 of 8

Machine Rear Delt Flye

Equipment

Sets

3

Reps

12

Rest

45 sec

Exercise 8 of 8

Feet-elevated Bent Knee Crunch

Equipment

Sets

3

Reps

25

Rest

30 sec