Sean dudley

Transforming lives one rep at a time by building a stronger, and healthier you | personal trainer | Fitness fanatic | Lets crush your goals together! #FitLife

[Sean dudley @sparta_physique]

SHOULDERS AND TRAPS
1️⃣ Smith machine shoulder press
8 - 10 reps X4 sets
2️⃣ DB Shoulder press 12 - 15 reps
3️⃣ Upright row 12 - 15 reps
4️⃣ DB shrugs 12- 15 reps
5️⃣ DB Lateral raise 12- 15 reps
6️⃣ DB Front raise (hammer grip) 8- 10 reps
7️⃣ Rear delt fly AMRAP X3 Sets

[Sean dudley @sparta_physique]

1️⃣ Wide grip pull up 8 - 10 reps
2️⃣ Lat pull down 12 - 15 reps
3️⃣ V bar lat pull down 12 - 15 reps
4️⃣ Seated wide grip row 12- 15 reps
5️⃣ Bent over DB row 12- 15 reps
6️⃣ Rear delt fly 8- 10 reps X3 sets
7️⃣ BB bicep curl AMRAP

X3 SETS of each exercise!