Gym Day
Shoulders
Smith Press
140 x13,13
160 x10,9
180 x8,6
D.B. Side Laterals (seated)
35's x12,12,10,11
Rear Delt Machine
150 x13,12,11,12
Traps
Barbell Shrugs
315 x15
365 x12
405 x10,9,9
315 x12
Treadmill 35 min
Ab Stuff
O.K. 30 days left, cardio will be bumped up to 2x's a day. second sesion will avg 20-25 min. First sesions will stay at 30-38min
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S.F.W's Joker Style
Not Based on D.C.
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