Wednesday is shoulders and traps day lets go to work.

Shoulders

Hammer strength shoulder machine

200 x5

200 x5

200 x5

200 x5

200 x5

Rear deltoids

Machine

130 x5

130 x5

130 x5

130 x5

130 x5

Lat raise’s

Machine

110 x5

110 x5

110 x5

110 x5

110 x5

Shoulder shrugs

205 x5

205 x5

205 x5

205 x5

205 x5

Triceps

Triceps cable pull-downs

195 x5

195 x5

195 x5

195 x5

195 x5

Biceps

Preacher curl machine

200 x5

200 x5

200 x5

200 x5

200 x5

Abs

Cable sit-ups

100 x400

Cable ab twists

20 x600

Cardio

Walked up three flights of stairs

Two miles on bike

Walked down three flights of stairs