Arnold Dumbbell Press 4 sets of 8 reps
Seated Bent-Over Rear Delt Raise 4 sets of 8 reps, last set to failure
Standing Palm-In One-Arm Dumbbell Press 4 sets of 8 reps
Superset:
Front Dumbbell Raise 4 sets of 8 reps
Standing Dumbbell Upright Row 4 sets of 8 reps
Side Lateral Raise 4 sets of 8 reps, last set is a drop-set
Reverse Flyes 4 sets of 8 reps
Elliptical Trainer 30 min medium intensity (running, elliptical, step-mill)
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