Shoulders and Lunging For Cardio

AM: Lunge half a mile.

PM: Shoulders

1. Dumbbell Rear Delt Flyes 7 sets of 12 reps, rest 45 seconds between sets.
2. Machine Rear Delt Flyes 7 sets of 12 reps, rest 45 seconds between sets.
3. Dumbbell Lateral Raises 7 sets of 10-12 reps, rest 45 seconds between sets.
4. Dumbbell Upright Rows 7 sets of 10-12 reps, rest 30 seconds between sets.
5. Machine Lateral Raises 7 sets of 12 reps, rest 30 seconds between sets.
6. Dumbbell Front Raises 7 sets of 10-12 reps, rest 30 seconds between sets.
7. Kettel Bell Lateral Raises Over The Head 5 sets of 12 reps, rest 15 seconds between sets.