#Shoulder Blast


​​​Warmup — 2 Set Superset

Back Extensions: 20 reps, Weighted Crunches: 20 x 100lbs, 2 Move Rotator Cuffs: 15 reps each arm

8 Tri- Sets

Behind the Neck Press: 4 sets 20 x 65lbs, 4 sets 10 x 105, FacePulls: 12 x 150lbs, Arrows: 12 x 25lbs

6 Supersets

Chest Supported Winding Press: 12 x 10lbs INCLINE Lying Side Laterals: 12 x 20lbs

Dumbbell Shrugs: 20 x 25lbs


1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 275lbs, 5 x 225lbs

Lying Leg Curls: 5 x 100lbs


Walking lunges 4 times around the basketball court


11am – 8oz ground beef, 1 cup veggies, unsalted sun flower seeds

5pm – 8oz ground turkey, 1 cup veggies, whole avocado

8pm Carb Spike – Lenny & Larry’s cookie

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