5 upright rows 10 pound dumbbells

10 push press 10 pound dumbbells

5 dumbbell curls 10 pound dumbbells

30 second rest

5 upright rows 15 pound dumbbells

10 push press 15 pound dumbbells

5 dumbbell curls 15 pound dumbbells

30 second rest

5 upright rows 15 pound dumbbells

10 push press 15 pound dumbbells

5 dumbbell curls 15 pound dumbbells

30 second rest

5 upright rows 15 pound dumbbells

10 push press 15 pound dumbbells

5 dumbbell curls 15 pound dumbbells

30 second rest

5 upright rows 15 pound dumbbells

10 push press 15 pound dumbbells

5 dumbbell curls 15 pound dumbbells

30 second rest

dynamic shoulder and arm stretches

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