Schedule - saturday

SATURDAY: shoulder, tricep, forearm, cardio

SHOULDER:
>Military press			|	3s	|	15r	|
>Behind the neck press	|	3s	|	15r	|
>Shoulder roll			|	3s	|	15r	|
>Front dumbbell raise	|	3s	|	10r	|
>Side dumbbell raise	|	3s	|	10r	|

TRICEPS:
>Triceps pushdown       |   3s  |   15r |
>Seated dumbbell ext.   |   3s  |   10r |
>Lying dumbbell ext.    |   3s  |   10r |
>One-arm dumbbell ext.  |   3s  |   10r |

FOREARM:
>Seated wrist curl      |   3s  |   10r |
>Rolling weight on rope |   3s  |   3r  |

CARDIO:
>Running                |   15min
>Cycling                |   15min