• Standing shoulder press
  • Standing lateral raise
  • Standing rear delt fly
  • Standing front raise
  • Standing upright row

Round 1: 15 reps of each as heavy as you can go – 30 seconds rest at end of full circuit

Round 2: 15 reps of each a little lighter than the first set – 30 seconds rest at end of full circuit

Round 3: 15 reps of each a little lighter than the second set – 30 seconds rest at end of full circuit

Standing shoulder press

Standing lateral raise

Standing rear delt fly

Standing front raise

Standing upright row

Men - aim for:

  1. Standing shoulder press (20kg, 15kg, 10kg)
  2. Standing lateral raise (10kg, 7.5kg, 5kg)
  3. Standing rear delt fly (10kg, 7.5kg, 5kg)
  4. Standing front raise (10kg, 7.5kg, 5kg)
  5. Standing upright row (15kg, 12.5kg,10kg)

Women - aim for:

  1. Standing shoulder press (12.5kg, 10kg, 7.5kg)
  2. Standing lateral raise (7.5kg,5kg,2.5kg)
  3. Standing rear delt fly(7.5kg,5kg,2.5kg)
  4. Standing front raise(7.5kg,5kg,2.5kg)
  5. Standing upright row (10kg, 7.5kg, 5kg)

Blog by Sam North – Personal Trainer (SNPT)