Training: Shoulders

4 Sets
Standing Shoulder Press: 15 x 45lbs

5 SUPERSETS
Seated Arnold Press: 10 x 60lbs
Seated Lat Raise: 20 x 5lbs

5 PUMP SETS
Arrows/T’s: Rep Progression up to 5 REPS
(1-1, 2-2, 3-3, 4-4, 5-5) x 15lbs

4 SUPERSETS
Preacher Curls: 8 reps HEAVY(3 count eccentric)
Spider Curls: 15 x 20lbs

4 PUMP SETS
Regular DB & Hammer Curls: Rep Progression: up to 5 REPS
(1-1, 2-2, 3-3, 4-4, 5-5) x 20lbs

4 SUPERSETS
Heavy V-Bar Pushdowns: 10 x 200lbs
Single Arm Band Pushdown: 20 reps

4 SUPERSETS
V-Bar Tricep Extension: 25 x 100lbs
Cable Overhead Extensions: 25 x 100lbs

4 Pump Sets
Band Elbows Out Press: 20 reps
DB Elbows Out Press: 20 x 20lbs

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