Week 5 45HARD Shoulders:Triceps

SHOULDERS Lateral Side Raises – 4 Rounds Total Start with: * 10 heavy reps * Immediately followed by 10 lighter reps Repeat that cycle for all 4 rounds. Expect a serious shoulder burn! 🔥 Wide Press – 4 Rounds Total * 10 heavy reps * 10 lighter reps right after Repeat for all 4 rounds while keeping tension on the shoulders the entire time. Clean Pulls – 3 Rounds * 12 reps each round Focus on explosive movement and strong posture. Double Hold Front Raises – 3 Rounds * 12 reps each round Control the weight and pause at the top for extra shoulder activation. Bent Over Flies – 4 Rounds * 15 lightweight reps Slow and controlled to really target the rear delts. TRICEPS All exercises are completed for 3 rounds of 10 reps each 💥 * Bar or Band Pushdowns * Rope or Band Pull Down & Out * Band or Rope Straight Double Pull Down Finish strong and embrace the burn — strong shoulders and triceps are built one rep at a time! 🔥💪