Gym

Shoulders

Seated Barbell Press
5 x 8-10 x 155

Upright rows smith
4 x 9-11 x 120

Traps

Smith Shrugs
3 x 6-9 x 360

Hammer shrugs
4 x 7-10 x 450

Cardio 15 min theadmill

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

Exercise Directory
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