Strength Training:
Shoulders Circuit (every 2:30 for 20:00):
- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10
- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10
- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10
- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10
Traps and Upper Back (every 2:30 for 10:00):
- Cable Face Pulls: 24x 1x12, 22.5x 3x12
- KB Shrugs: 85's x 1x12, 80's x 3x12
Arms (every 3:00 for 15:00):
- Barbell Spider Curls: 68x 1x10, 67x 4x10
- Incline DB Triceps Extensions: 45's x 5x10
Pull/ Push (every 1:30 for 15:00):
On the 1:30 for 15:00:
- Assisted Pull Ups: 10x5 (50 reps total)
- Dips: 10x5 (50 reps total)
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