Training: Shoulders

A.M ABZ
100 Ab Wheels – 4×25 reps, 4×10 Heavy Cable Crunches

WARMUP —
10 Minute Stationary Bike, Back Extensions: 50 reps, 4 x 25 weighted crunches

BACK SQUAT
With Bands
1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x225lbs

BENCH PRESS (MEDIUM GRIP)
*3 sets of 3 x 190lbs

BACK & SHOULDERS
3 SUPERSETS
Seated Rows: 15 x 100lbs
Heavy T’s: 6 x 40lbs

3 SUPERSETS
Underhand Grip Pulldowns: 15 x 100lbs
Heavy Arrows: 6 x 40lbs

3 SUPERSETS
Dumbbell Standing Military Press: 15 x 40lbs
1 Arm Rows: 6 x 100lbs

3 SUPERSETS
Smith Machine Shrugs: 25 x 135lbs
Smith Machine Behind the Neck Press: 25 x 75lbs

FRONT SQUAT
2 x 135lbs, 2 x 185lbs, 2 x225lbs
Back Extensions : 4 sets of 25 reps

P.M ABZ
Weighted Crunches: 4 sets 50 reps, Straight Leg Lifts: 4 sets of 25 reps

Nutrition
11am – 10oz Chicken Breast,16oz veggies, nuts
7pm – 10oz Ground Turkey, 16oz veggie mix, nuts
NO Carb Spike – Going Keto

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