Shoulders – Biceps – Triceps

5 SUPERSETS
Seated Behind the Neck Press: 12 x 95lbs
Standing Behind the Neck Press: 12 x 95lbs
Behind the Neck Pulldowns: 15 x 100lbs

SHOULDER KILLER
Standing One Arm Press: 12 x 35lbs, 10 x 40lbs, 8 x 45lbs, 10 x 40lbs, 8 x 35lbs
Standing Alternating Front Raise: 20 x 20lbs, 15 x 20lbs, 10 x 20lbs, 20 x 15lbs
4 Sets Each
Chest Supported Lat Raise: 20 x 15lbs
Seated Reverse Grip Cable Front Raise: 15 x 50lbs
Seated Cable DGrip : 15 x 50lbs

BICEPS:
2 Sets Each
Straight Bar Curls (40lb. Straight Bar) 50 reps
Incline Curls: 30 x 15lbs
1 Hammer, 1 Regular Curl: 30 x 25lbs
Winding Curls: 30 x 25lbs
Spider Curls: 30 x 25lbs

TRICEPS EXPLOSION:
2 Sets Each
Skullcrushers: 50lbs
Kickbacks w/ a twist under: 20lbs
Reverse Pushdowns: 25 x 80lbs
DGrip Pushdowns: 25 x 80lbs
Overhead Cable Presses: 25 x 80lbs

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

Front Squat
3 Sec negative 3 Sec Pause
(4) 3 x 135lbs

WALKING LUNGES
400m

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