Strength Training:
Shoulders Circuit (20:00):
- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10
- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10
- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10
- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10
Traps and Upper Back (10:00):
- DB Face Pulls: 20;s x 4x12
- DB Shrugs: 75's x 4x12
Arms (15:00):
- Barbell Spider Curls: 67x 5x10
- DB Skull Crushers: 50's x 5x10
Pull/ Push (15:00):
On the 1:30 for 15:00:
- Inverted Rows: 8x7, 2x6 (68 reps total)
- Dips: 8x7, 2x6 (68 reps total)
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