BS

Not the kind you are thinking of. This BS stands for Back and Shoulders. I feel I have been neglecting those guys a bit, and want to turn up the intensity and really crush them today. No more fluff talk, I am pressed for time.

1. Burppee to Pull-up: 3 sets (10 each)

2A. Dumbbell Shoulder Press: 3 sets (10 each)
2B. Machine Rows: 3 sets (10 each)

3A. Wide Grip Pull-up: 3 sets (8 each)
3B. Front Lateral Shoulder Raise: 3 sets (12 each)

4. Burppee to Chin-up: 3 sets (10 each)

5A. Bent Over Dumbbell Row: 3 sets (10 each)
5B. Machine Rows: 3 sets (10 each)

6A. Underhand Cable Row: 3 sets (8 each)
6B. Side Shoulder Raise: 3 sets (12 each)


7. Burppee to Hammer Grip Pull-up: 3 sets (10 each)

8A. Dumbbell Bent Over Row: 3 sets (10 each)
8B. Arnold Press: 3 sets (10 each)

9A. Reverse Fly: 2 sets (20 each)
9B. Shoulder Shrugs: 2 sets (20 each)

Have fun!