Big Shouldes

3 Set Superset WarmupBack Extensions: 20 reps, Toes to Bar: 10 reps

8 Super- sets

Behind the Neck Press – 20 x 135lbs, Single Arm Rotator Cuff – 10 x 10lbs

6 Super-sets

Lying Side Laterals Incline-12 x 20lbs (Hammer style), Lying Side Laterals Flat -12 x 20lbs (Hammer style)

4 Super-sets

Around The World Rear Delt Fly’s- 2 rounds = 1 set x 15lbs, Dumbbell Shrugs – 10 x 50lbs ( Super slow with a stretch)

3 Super Sets

Zach Homol Front Raise: 12 x 40lbs, Shoulder Flys: 12 x 10lbs

Box Squat: (4) 10 x 135lbs

Conditioning

10 Minute Stationary Bike max resistance

Nutrition

11am – 10 oz Chicken Breast, 1 cup veggies, nuts

5pm – 10oz Ground Turkey, 1 cup veggies, nuts

7pm Crab Spike – scoop of Level-1

Supplements

Multi-Vitamin

Full Mega

Pre

MegaWatt V2 PreWorkout

AlphaSurge DRV

Post

BCAA
Check out the stack I’m currently on.

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