Gym day
Shoulders
Seated military press
5 x 145
Machine shoulder press
4 x 10-12 x 90
D.B. side laterals
4 x 12 x 30's
Traps
Hammer shrug thing
4 x 8-10 x 430
Barbell shrugs
4 x 10-12 x 390
Cardio 15 =min threadmill
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S.F.W's Joker Style
Not Based on D.C.
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