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.
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