#Shoulders

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 95lbs, 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
FRONT SQUAT
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
Conditioning
Walking lunges 4 times around the basketball court
Nutrition
11am – 8oz ground turkey, 1 cup veggies, unsalted sun flower seeds
5pm – 10oz ground turkey, 1 cup veggies, whole avocado
8pm Carb Spike – 2 bananas

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