Sat-Gym

chest
Hammer strengh mach
4 x 9-13 x 320

Smith incline
4 x 9-12 x 200

Fly Machine
4 x 12 x 180

Shoulders
Smith Military press
2 x 10 x 180
2 x 7-9 x 160

Shoulder press Machine
4 x 12 x 125

Tri's
Seated dip mach
4 x 9 x 180

tri rope pulldown
4 x 13 x 180

Also did some calf work and abs. I know alot of machine work. My focus has changed a little..for now

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S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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