30 minutes cardio + Shoulders

Shoulders
Standing DB Lateral Raise Press (2 sets x 15 reps warmup)
Machine Shoulder Raise* (4 sets x 8-10/4/2 reps)
*rest pause

SUPERSET
Seated Arnold Press (3 sets x 8-10 reps)
Seated Alt DB Front Raise (3 sets x 8-12 reps each arm)
BB Upright Row (4 sets x 8-10 reps)
One Arm Cable Lateral Raise (4 sets x 10-12 reps)
Face Pull (rope)* (3 sets x 10-12 reps)
*1 second peak contraction

BB Upright Row

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