Grab Your Free Download
🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide
Warm-up (5 min): 2 rounds: 10 band pull-aparts, 8 push-ups (incline if needed), 8 scat push-ups, 10 arm circles.
1. Barbell or DB Bench Press – 3×6–8
Shoulders packed; no maxing.
2. One-Arm DB Row – 3×8–10/side
3. DB Overhead Press – 2–3×8–10
Glutes tight, ribs down.
4. Inverted Row (bar set in rack) or Chest-Supported DB Row – 2×8–12
5. Incline DB Fly (or Push-up) – 2×10–12
Arms/Scap (quick superset):
• DB Hammer Curl – 2×10–12
• DB Triceps Overhead Ext. – 2×10–12
Finisher (optional 5–6 min):
• 30s farmer carry (heavy DBs) + 30s rest × 5–6 rounds
Grab Your Free Download
Post it to your stories and tag me @shelbysaywhatblog when you’re done so we can all cheer you on!
🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide