Workout B

Body parts | Shoulders & triceps

Difficulty | 7.5/10

Effort level | 7-9/10

Warm up

Banded pull apart (rear delts/upper back)

Reps | 20-30

Banded dislocation (Shoulders)

Reps | 15-20

Banded external rotations (rotator cuff)

Reps | 8-10

Banded internal rotations (rotator cuff)

Reps | 8-10

Exercises

Military press

Sets | 3-4

Reps | 4-6

Dumbbell shoulder press

Sets | 3-4

Reps | 10-12

Dumbbell lateral raises

Sets | 3-4

Reps | 12-15

Cable reverse flys

Sets | as little as possible

Reps | 50

Seated overhead tricep extensions with dumbbell (french press)

Sets | 3-4

Reps | 10-12

Cable tricep extensions (with rope)

Sets | 3-4

Reps | 15