Clean and press in the house
1. Clean and press: 8x, 8x, 6x 6x
2. Smith machine upright row: 10x, 10x, 8x, 8x
3. Dumbbell lateral raise: 15x, 15x, 12
4. Bent-over rear lateral raise: 20x, 18x, 15x
5. Shrug dips: 8x, 8x, 6x
6. Barbell shrugs behind the neck: 10x, 10x, 8x
7. Rotar culf ecerxise with band: 10x, 10x, 10x
8. One leg calf raise: 15x, 15x, 12x (30s rest)
9. Seated calf raise: 20x, 18x, 15x (no rest)
Useful page:
http://www.muscleandfitness.com/videos/60-seconds-fit?fb
On this link its talk about lifting weight: quick or slow.
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