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Shoulders
* indicate no rest or drop set
arnold press: 8/35, 9/30, *5/40 & 8/25
DB press: 10/35, 10/45, *4/50 & 6/40
Military press: 8/55, 15/55, 10/65, 8/75 (went with volume over mass here)
BB upright row: 15/50, 12/60, *10/70 & 12/50
DB shrug: 15/55 (hold for 3 secs), 15/60, *8/80 & 12/50
front raise: 12/15, 10/20, 20/10
lateral raise: 12/15, 8/20, 20/10
bent over lateral raise: 12/15, 10/20, 20/10
external rotation: 12/15, 10/20, 20/10
Abs/Cardio (no rest)
full decline sit-up (elbow to knee): 30, 30, 20
jump rope: 1 min, 1:10, 1 min
finish with 2 min plank
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