Advanced Shoulders & Triceps superset workout

60 Set In 60 Minutes!

1)
– Seated lateral dumbbell raise 15 reps
– Bench dips 25 reps
(5 sets)

2)
– Arnold presses 10 reps
– Seated overhead dumbell press 8-10 reps
(5 sets)

3)
– Strait bar front raise 12 reps
– Skull crushers 12 reps
(5 sets)

4)
– Dumbbell upright rows 12 reps
– Regular dips 30 reps
(5 sets)

5)
– Rear delt machine 10 slow reps
– Tricep pushdowns 15 method**

6)
– Smith machine shrugs, 8 reps wide grip, 8 reps shoulder grip, 8 reps narrow
– Bodyweight skull crushers until failure
(5 sets)

**Refer to the video glossary at www.joedonnellyfitness.com for any exercises or methods you are unsure of how to perform.

Goodluck!!!
-JD