Sadly could not hook up with my boy to record but I killed shoulders and traps today and wind sprints are getting so easy now.

Shoulders

Hammer strength shoulder press

180 x5

180 x5

180 x5

180 x5

180 x5

Rear deltoids

Machine

200 x5

200 x5

200 x5

200 x5

200 x5

Lateral raises

Hammer strength machine

145 x5

145 x5

145 x5

145 x5

145 x5

Traps

Shoulder shrugs barbell

315 x5

315 x5

315 x5

315 x5

315 x5

Triceps

Pull-downs

195 x5

195 x5

195 x5

195 x5

195 x5

Biceps

Preacher curl machine

210 x5

210 x5

210 x5

210 x5

210 x5

Abs

Cable sit-ups

100 x400

Cable twists

30 x600

Cardio

2 miles on the bike

8 wind sprints full blast this is getting easy I will work my way to 10  I am getting get lean and muscular woo baby.