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 45lbs, Lying Side Laterals: 12 x 20lbs

100 REP Lateral Raises with 15lbs

Front Squat: 20 x 45lbs, 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 285lbs, GDH 5 Reps

Conditioning: 10 minutes fast pace lunges on treadmill

Really felt a good pump with these shoulder super sets.

11am 8oz Chicken Breast, 1/2 avocado, 1 cup veggies
6pm 10oz Turkey Meatballs, 1 cup veggies, Tsp olive oil
8pm Carb Spike 2 bananas

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