1A Dumbbell Shoulder Press
Sets: 3 Reps: 8, 6, 6 Rest: 120 Seconds
Hold a pair of dumbbells at shoulder height . Press the weights straight overhead , and then lower them to the starting position. That's one rep. Perform drop sets: complete one set of eight reps, and then immediately reduce the weight by roughly 10% and complete another set of six. Reduce the weight again for a final set of six, and then rest. Perform this pattern twice more for three total drop sets.