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Ok the lifting gods
have made this day shoulders and traps day
Shoulders
Hammer strength machine
160 x15
160 x15
160 x15
160 x15
160 x15
Standing overhead
shoulder press barbell
45 x20
65 x15
65 x15
65 x15
65 x15
65 x15
Rear deltoids
Cable face pull
60 x15
60 x15
60 x15
60 x15
60 x15
Machine
100 x15
100 x15
100 x15
100 x15
100 x15
Lat Raises
40 x15
40 x15
40 x15
40 x15
40 x15
30 pound fixed weight bar
30 x50
30 x50
Shoulder shrugs
Barbell
225 for 5 sets of 20 100 reps
Dumbbells
50 x50
50 x50
Triceps
Seated dumbbell extension
50 for 5 sets of 20 100 reps
Biceps
Preacher curls machine
125 x15
125 x15
125 x15
125 x15
125 x15
Abs
Cable sit-ups
100 x600
8-pound ball twists 600
twists
Cardio
Walked up three flights of
stairs
Two miles on the bike
Ran 16 wind sprints
Walked down three flights of
stairs
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