Try this SHOULDER WORKOUT 2 - DONE IN 45 MINUTES

Polar product

Polar FT80

Distance

 mi

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %

SHOULDER WORKOUT 2

SEATED DB PRESS WARM UP 2 X 20

SEATED DB PRESS 12,10,8,6,8,10,12 (7 sets in total)

BB UPRIGHT ROW 5sets X 8reps (1 set = BB row immediately followed by shrugs)
superset
HEAVY SHRUGS

STANDING REVERSE FLYS 5X12 (Now stand with one foot in front of the other feet about 2 feet apart, weight on your front foot. This will make you lean forward slightly, keep you head up and arch your back inwards, so it’s head up, bum out, stomach in!! Start with both the weights in front of you at arms length, your arms will be bent with about a 90-degree angle. Now this may sound weird but pretend that the dumbbells are actually jugs of water, your aim is to tip the jugs up and poor water out on the floor in front of you without actually getting any on you.)

FINISHED WITH CV ON BIKE 10  MINUTES

I GOT A GREAT PUMP REALLY INTENSE COMPACT WORKOUT. DID WEIGHTS IN 35 MINUTES.