Strength Training:
Shoulders Superset (every 3:00):
- Chest Supported Lateral Raises: 10x13, 15x12, 20x11, 25's x 4x10
- Rear Delt Rows: 86x 7x10
Arms Superset #1 (every 3:30):
- JM Press: 51x13, 71x12, 91x11, 111 x 4x10
- Hammer Curls: 30x13, 35x12, 40x11, 45x 4x10
Arms Superset #2 (every 3:30):
- 1-Arm Cable Pushdowns: 33.25 x 4x10
- Spider Curls: 86 x 4x10
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