Warm Up:
Crossover Symmetry:- 1 Round of Activation
- 1 Round of Iron Scap
Strength Training:
Shoulder Complex:
- DB Y Raises: 15x 2x9, 1x8
- Reverse Flys: 15x 9x9, 1x8
- DB Reverse Swings: 15x 2x9, 1x8
- Rear Delt Rows: 114x 3x10
Barbell Curls:
- 84x 3x12
Chin Ups and Body Rows:
- Chins: 0x 3x2, 2x1
- 84x 3x12
Chin Ups and Body Rows:
- Chins: 0x 3x2, 2x1
- Rows: 2x7, 3x6
Shrugs:
- 254x 3x10
Shrugs:
- 254x 3x10
Forearm Levers (3x 8-12):
- 6.25 x 1x10, 2x9 each arm
Biceps Finisher:
- Spider Zottman Curls: 10's x 50 reps unbroken
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