Shoulder day + Hiit

4 sets of 12

•Dumbbell Lateral raises 

•Arnold press

•Diamond push-ups 

4 sets of 12

•Dumbbell Front raises

•Barbell overhead press

•Bent over lateral raises 

4 sets of 12 

•Single arm cable front raises 

•Cable upright rows

•Single arm cable lateral raises 

10 min sprint on ellptical

30 second sprint , 1;30 recovery 

Repeat 5x.