So the saying goes "Suns out guns out" couldn't be more real right now! We have been so lucky with these temperatures lately but it also means that the summer bod needs to swing into motion quicker than expected! Don't worry, I got your back ! And your shoulder, bi's and tri's for that matter. 

This workout is perfect to do after a heavy leg day when those bad boys are feeling sore and need a rest.

Grab a set of dumbbells (heavy) and give this a go.  

20 x Single arm row (20 on each arm, no rest between)

20 x front raise

20 x seated shoulder press

20 x hammer curl

Repeat 3 times

Rest 30 seconds between each round.

Before starting this routine, I usually do about 20 minutes on the bike to get my heart rate going so I can pump harder than a cold body. 

The chaser for this workout? Optimum Nutrition 100% Gold Standard Whey Protein Powder. For more information on which protein you should be finishing your workouts with, read my article The Scoop on Protein. 

Remember to move fast and lift heavy! 

Stay strong. Be the fire.

@dunnebells_