Big #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

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