Workout for Fri...supersets

Warm-Up

• Plyo Push-Ups (clap...or standard if you can't plyo) 2 sets of 10 reps
• Dumbell delt 21's (7 front raise/7lateral raise/7 overhead press) 2 sets

      *  Bench Press 4 sets of 15 reps
      *  Dumbell arnold press 4 sets of 15 reps

      ^  Dumbell incline flye 4 sets of 12
      ^  Barbell bent row(underhand) 4 sets of 12

      #  Hammer Curls 2 sets of 25 reps
      #  Reverse Grip Bench Press 2 sets of 25 reps


---superset means that you do 1 set of each exercise that is paired up without rest between...bench press for 15 reps immediately into arnold press for 15 reps then rest...no rest between! always get your weights set up before you start the superset so as to minimize time between the lifts.