Gym Day
Shoulders
Smith Press
1 x 10 x 180
3 x 8 x 230
1 x 7 x 180
Hammer Shoulder Press
2 x 7-8 x 270
2 x 7-8 x 250
Upright Pully rows
4 x 10-13 x 120-160
Traps
Smith Shrugs
5 x 8-10 x 450
D.B. Shrugs
4 x 12-15 x 105-120's
Ab Stuff
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S.F.W's Joker Style
Not Based on D.C.
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