This routine is meant be done with workouts H4-1 and H4-2. The fact that this involves both triceps and shoulders, which aid each other makes it the toughest in my opinion of the three. Heavy weight is not the focus but high intensity and calorie burn are. The exercises should be done in the order of standing alternating dumbbell shoulder press, lying tricep dumbbell extensions, standing dumbbell front raise with lateral raise, dips, seated bent over dumbbell reverse flys.
Before you begin make sure you have all the weights for each exercise set up so that there will be a smooth transition from exercise to exercise. Yoru goal will be to try to complete as many reps as possible in 25 seconds for each exercise. You will take no rest in going from exercise to exercise. After you complete all 5 exercises go back to the start and do 2-4 total rounds. As you get better you can move up to 30 seconds but never go past 45 seconds.
Alt Standing Dumbbell Shoulder Press 25 sec
SUPERSET WITH
Lying Dumbbell Tricep Extensions 25 sec
SUPERSET WITH
Standing Dumbbell Front/Lateral Raises 25 sec
SUPERSET WITH
Dips 25 sec
SUPERSET WITH
Bent Over Dumbbell Reverse Flys 25 sec
Repeat 2-4 more times.
