Gym Day(light)

Shoulders

Hammer Press
275 x10,11,9,8

Upright Pully Rows
160 x15
170 x15
180 x12

D.B. Side Laterals
35's x12,12,12,11

Reverse Pec Dec Machine
140 x11,11,12

Traps

Shrugs

Smith Shrugs
270 x15
360 x11,11,12

D.B. Shrugs
105 x14
115 x12
120 x11

Ab Stuff

Cardio 35min threadmill

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

Exercise Directory
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