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