STRETCHES (PRE-WORKOUT)
ROPE STRETCH 3 @ 30 SECONDS (EACH SIDE)
DOORWAY PEC STRETCH: 3 @ 30 SECONDS
STANDING LEVATOR STRETCH: 3 @ 30 SECONDS EACH SIDE

EXERCISES
SIDE LYING “L” FLYES:
3 X 15 (EACH SIDE)

OVERHEAD ROTATORS (STANDING):
3 X 15

OVERHEAD D.B. PRESS @ HYPEREXTENSION:
3 X 15

SINGLE ARM OVERHEAD PRESS (STANDING):
3 X 10 (EACH SIDE)

INCLINED PUSH-UPS:
3 SETS (WITH GOOD FORM) TO FAILURE

SEATED SCAPULAR DEPRESSION:
3 X 10-15

SHRUGS:
3 X 15

STANDING SHOUDLER ROLLS:
3 @ 60 SECONDS EACH

STRETCHES (POST WORKOUT):
KNEELING S.B. SHOULDER STRETCH
STANDING NECK FLEXOR STRETCH
COBRA STRETCH