Boulder #Shoulders

2 sets Warmup
Back extensions 20 reps, Weighted Crunches 20 (100lbs), 2 Move Rotator cuffs 15 reps each side with 5lbs plate
8 Super Sets
Unsupported Behind the Neck Press: 12 x 95lbs, Rear Delt Cable flys: 15 x 30lbs
6 Super sets
Arnold Press: 12 x 35lbs, Lying Side Laterals: 12 x 20lbs
100 REP Lateral Raises with 10lbs
Front Squat: 20 x 45lbs, 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 285lbs, Weight back extensions: 5 x 45lbs plate
Conditioning: 10 minutes fast pace lunges on treadmill, 20 minutes step mill
12pm – 10oz chicken breast, 1½ cup of veggies, 2 handfuls of nuts
7pm – 10oz Ground Beef, 1 cup of veggies, whole avocado

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