Gym Day

Shoulders

Hammer shoulder Mach
275 x10,10,8,7,5

Cable Upright Rows
160x 15
170 x12
180 x12

Standing D.B. Side Laterals
30x 13,13,13

Rear Delt Mach
150 x12,10,9,11,8

Traps

D.B. Shrugs
105's x15
110's x12
115's x11,11

Smith Shrugs
275 x14,11,11

Treadmill 21 min

ab stuff

bike 15 min

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

Exercise Directory
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