#Shoulder Mass

Warmup — 2 Set Superset
Back Extensions: 20 reps, Weighted Crunches: 20 x 100lbs, 2 Move Rotator Cuffs: 15 reps each arm
Single Arm Smith Machine Press: (4) 20 x 65lbs
Behind the Neck Press on Smith Machine: (4) 20 x 135lbs, (4)10 x 155lbs

6 Super Sets
FacePulls: 20 x 100lbs, Rope Row: 20 x 100lbs
6 Super Sets
Zach Homol DB Front Raise: 12 x 25lbs, 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
(4) 10 x 135lbs
GHD: (4) 10 reps

Conditioning
Walking lunges 4 times around the basketball court

Nutrition
11am – 8oz Chicken, 1 cup veggies, cashews
5pm – 10oz ground turkey, 1 cup veggies, whole avocado
8pm Carb Spike – 2 bananas
Supplements
Multi-Vitamin
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA

Check out the stack I’m currently on.

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