Gym Day

Shoulders

Smith Press
180 x12
200 x10
230 x7
210 x8

Hammer Press
275 x8,10,8

upright Pullyrows
120 x16
140x 16
160 x14

reverse Pec Deck (rear delt)
110 x15,14,14,14

Traps

D.B. Shrugs
100x 15
105 x13
110 x13
115 x14
120 x11
115 x10

Cardio

Stairmaster 13min
Threadmill 30 min

Ab stuff

Gonna take the next 2 days off, just cardio

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

Exercise Directory
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