Warm Up:
Military press with 45lb bar only 2 x 15
55 x 10 x 3
60 x 8 x 2
Lateral raises on an incline bench @ 30 degrees (sitting/leaning sideways raise the db up to parallel with shoulder, squeeze at top then back down)
10 x 10 x 4 coupled with standing upright row to overhead press with 45 lb bar ...ouch but no...theres more!
1-10 overhead press with a kneel down (got this from Joe several weeks ago. Basically grab "lighter" DB's-I use 10lbs. Overhead press then kneel down for one while locking out arms with weights held overhead the whole time, then 2, then 3...all the way to 10...sounds easy/ no freaking way...), coupled with one legged bicep curl then step ups
10lb x 12 x 3 sets
Face pulls 45 x 10 x 4 coupled with ab cable crunches (95 lbs) then prone bicycles 20 of each...yowza and close grip bent over single arm rows targeting rear delts 20 x 12 x 3
Seated overhead press with Smith Machine...just because...
20 lbs added...4 sets of 20. Thought I was done then I looked at my workout & forgot cable front raises...crap!
20 x 10 x 4...DONE!
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