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.

Exercise Directory
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