Shoulder Workout

A.M ABZ
100 Ab Wheels – 4×25 reps, 5×8 Heavy Cable Crunches

WARMUP — 2 SETS
Walking Lunges: 1 minute, Back Extensions: 20 reps, Rotator Cuff: 20 reps

BOX SQUAT: (6) 2 x 225lbs

SHOULDERS
STANDING BEHIND THE NECK PRESS
(3) 5 x 95lbs, (2) 3 x 115lbs, 1 x 125lbs, (2) 1 x 135lbs

REP PROGRESSION — 5 SET SUPERSET
Arrows & Ts: 1-1, 2-2, 3-3, 4-4, 5-5 x 15lbs
Barbell Shrugs: 15 x 135lbs

REP PROGRESSION — 5 SET SUPERSET
Laterals & Frontals: 1-1, 2-2, 3-3, 4-4, 5-5 x 15lbs
Wide Grip Barbell Shrugs: 15 x 135lbs

REP PROGRESSION — 5 SET SUPERSET
Standing Y Raise & Y Front Raise: 1-1, 2-2, 3-3, 4-4, 5-5 x 15lbs

P.M ABZ
Weighted Crunches: 8 sets 25 reps, Straight Leg Lifts: 5 sets of 25 reps

Nutrition
11am – 10oz Chicken Breast,16oz veggies, nuts
7pm – 10oz chicken breast, 16oz veggie mix, nuts
8pm Carb Spike – peanut butter, banana and 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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