Gym Day

Shoulders

smith shoulder press
4 x 6-7 x 230 (little less then last time???)

Hammer press
5 x 9-10 x 270

Upright rows (cable machine)
4 x 12-15 x 140-180

Traps

smith shrugs
4 x 10-12 x 520

D.B. shrugs
4 x 16-19 x 100's

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

Exercise Directory
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