Gym Day

Shoulders

Smith Press
140 x15
160 x14
180 x11
200 x6

Cable upright rows
150 x15
160 x15
170 x15

D.B. Side Laterals
35 x12,12

Rear Delt Machine
130 x18
150 x15
160 x13
170 x12

Traps

Smith Shrugs (no hooks)
270 x10,12,11

D.B. Shrugs
110x 12,14,14,14

extra ab stuff

No Cardio, at this point already been up for 27 hours. Way to tired to even try. Will do some home cardio today.

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

Exercise Directory
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