24/08/2009yesterday i was watching some training vids of various fighters. via via i came across a video named "Dumbbell Shoulder Strength Endurance Complex".
this afternoon i gave it a try and it's not a bad training. i think about doing this once a week from now on.
it consists of 8 exercices, each one 10 reps.
1. side raises
2. bent over flies
3. arnold press
4. underhand rows
5. 90° side raises + rotation
6. overhand rows
7. pushup-plus
8. front raises
it did this cycle 2 times with 10-15 secs. rest in between each exercice. my dumbells weighted 6kg/13,23lbs.
exercice 5 was hard to do. reps 8 to 10 were pretty shaky

afterwards i did another 100 situps.