Training: Shoulders

5 SUPERSETS
Behind the Neck Press: 12 x 95lbs
Behind the Neck Pulldowns: 12 x 140lbs

5 MINUTE SHOULDER KILLER
2 SETS Each (1 Minute)
Lateral Raises: 15lbs
Upright Rows: 15lbs
Standing Arrows: 15lbs
Military Press: 15lbs
Arnold Press: 15lbs

BICEPS
2 SETS Each (1 Minute)
Straight Bar Curls (40lb. Straight Bar)
Incline Curls: 15lbs
1 Hammer, 1 Regular Curl: 25lbs
Winding Curls: 25lbs
Spider Curls: 25lbs

TRICEPS EXPLOSION:
2 SETS Each (1 Minute)
Skullcrushers: 50lbs
Kickbacks w/ a twist under: 15lbs
Band Pushdowns: red bands
Rope Pushdowns: 50lbs
Overhead Cable Presses: 50lbs

Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 15 @ 125lbs

WALKING LUNGES
400m

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