Doing shoulders and traps today and I am going to kill myself this is a warning don’t try this crazy workout unless you ready for the burn and the pain I did over 800 reps in this workout baby!!!!!!!!!!!!!!!!!

Shoulders

Hammer strength shoulder press

160 x15

160 x15

160 x15

160 x15

160 x15

110 x20

110 x20

110 x20

110 x20

110 x20

110 x20

Rear deltoids

Cable face pulls

50 x20

50 x20

50 x20

50 x20

50 x20

Machine

100 x15

100 x15

100 x15

100 x15

100 x15

65 x20

65 x20

65 x20

65 x20

65 x20

Lat Raises

Machine

100 x15

100 x15

100 x15

100 x15

100 x15

50 x20

50 x20

50 x20

50 x20

50 x20

Shoulder shrugs barbell

135 x20

135 x20

135 x20

135 x20

135 x20

Machine

90 x15

90 x15

90 x15

90 x15

90 x15

Arms

Triceps

Machine

95 x15

95 x15

95 x15

95 x15

95 x15

60 x20

60 x20

60 x20

60 x20

60 x20

Biceps

Preacher curl machine

110 x15

110 x15

110 x15

110 x15

110 x15

60 x20

60 x20

60 x20

60 x20

60 x20

Abs

8-pound ball 2 minutes of ab work

Cable sit-ups

100 x400

Cable ab twists

20 x600

Cardio

Walked up three flights of stairs

Did two miles on bike

Walked down three flights of stairs.