Gym

Shoulders

Seated smith press
6 x 5 x 230

barbell rows
5 x 8-12 x 110

Traps

smith shrugs
5 x 8-11 x 450

hammer shrug
4 x 10-12 x 12plates

Also do abs every workout, just don't list it.

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

Exercise Directory
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