Shoulders & Back - dumbbells only 💪🏼 You can choose reps, 12-16 each exercise OR go for timed, 30 seconds on, 20 seconds rest between exercises. Here’s the setup: Static Hold Alternating Shoulder Press Shoulders Flies (forward out down, reverse) Hammer Hold Back Squeeze 3 rounds Arnold Press Dumbbell Forward Raise Bent Over Back Flies 3 rounds Arnold to Shoulder Press Static Lunge Row - right Static Lunge Row - left Forward Fly Pulls 3 rounds Done! 💪🏼 #shoulders #shouldersworkout #back #back