The Perfect Workout is a 3-day routine that builds muscle, improves mobility, and protects your joints. In this video training director Sean Hyson demonstrates the workout for day 3. For the full program including extended instructions, go to MENSFITNESS.com/PerfectProgram
 
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1A DEADLIFT
9 sets
3, AMAP reps
120-180 seconds rest
 
1B SHOULDER QUAD SET
2 sets
5 reps
 
1C PLATE HALO
2 sets
10 reps
 
2A SEATED OVERHEAD PRESS
4 sets
10-15 reps
 
2B FULL ROM FRONT RAISE
4 sets
10-12 reps
 
2C BENT OVER LATERAL RAISE
4 sets
15-20 reps
90-120 seconds rest
 
3 SHRUG
1 sets
100 reps
 
4 PUSH UP
1 set
100 reps