Training: Shoulders

SPEED BENCH
4 sets of 5 close reps, 5 wide reps, 5 reverse reps
x 135lbs

STABILITY BENCH PRESS
4 sets of 10 reps: Chains + 50lbs Kettle bells

4 TRI-SETS
Barbell Shrugs: 20 x 155lbs
Face Pulls: 20 x 100lbs
Standing Behind the Neck Pulls: 20 x 100lbs

5 SETS
1 Arm Farmer’s Walks Overhead: 45lbs
Side Laterals: 15 x 25lbs

4 TRI-SETS
Behind the Neck Press: 15 x 75lbs
Behind the Neck Pulldowns: 15 x 100lbs
Lying Lateral Raises: 15 x 20lbs

WALKING LUNGES
400 meters

Nutrition
12am – 14oz Ground Turkey, ½ cup of sunflower seeds
5pm – 14oz Ground Turkey, ½ cup Almonds
7pm – 2 eggs

Personal Training Available
Follow on IG @adrian_ohare

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