Training: Shoulders & Arms

15 Minute at Home: Foam Roll, Mobility & Stretch

SHOULDERS & ARMS
DB MILITARY PRESS – RUN THE RACK (none stop)
12 x 35lbs, 10 x 40lbs, 8 x 45lbs, 6 x 50lbs, 4 x 55lbs, 2 x 60lbs

5 SUPERSETS
2 WAY SHRUGS (front to side)
Barbell Shrug: 2% x 135lbs
DB Shrug: 25 x 60lbs

5 TRI-SETS
Upright Rows: 12 x 35lbs
Lateral Raises: 12 x 35lbs
Standing Arrows: 12 x 35lbs

ARM KILLERS:
Rep Progression 1-1, 2-2, 3-3, 4-4, 5-5
Regular Dumbbell Curls: 25lbs
Hammer Curls: 25lbs

5 SET SUPERSET
Spider Hammer Curls: 15 x 15lbs
Spider Curls: 15 x 15lbs
Reverse Grip Skulls: 15 x 50lbs

#SQUATLIFE
Front Super Squat: 5 x 230lbs, 1 x 320lbs, 1 x 410lbs, 1 x 500lbs

Walking Lunges: 300m

LOW BACK & CORE GPP
45 Degree Back Extensions: 3 sets of 15 reps
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 25 @ 100lbs

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