Hit shoulders, tri's and cardio today. Been off the past 4 days getting over uri. Felt good this morning. NO work for the next 4 days so I will be getting plenty of rest.
Warm up
treadmill 10 min
db overhead press 2x15x35
Working sets
db overhead press
1x15x45
2x10x60
I like to call these 30 degrees of burn. I super setted db front raises, lateral raises and bent over raises. Non-stop and all seated. Started off with front 1st set, lateral 2nd set and bent over third set
3x10x15
bb shrugs
1x15x135
1x10x225
3x10x315
tri warm ups
v-bar and reverse grip push/pull downs
1x15x40
Working sets
decline skull crushers
3x10x70
db kick backs
1x10x17.5
1x10x20
1x10x25
Cardio was on treadmill for 20 minutes. All up hill climb at ramp 8 and speed was 3. Really worked up a nice sweat. Was winded after 8 minutes and managed to push through the rest. Finished off in the dry sauna for 5 min and the steam room for 10 more.
Warm up
treadmill 10 min
db overhead press 2x15x35
Working sets
db overhead press
1x15x45
2x10x60
I like to call these 30 degrees of burn. I super setted db front raises, lateral raises and bent over raises. Non-stop and all seated. Started off with front 1st set, lateral 2nd set and bent over third set
3x10x15
bb shrugs
1x15x135
1x10x225
3x10x315
tri warm ups
v-bar and reverse grip push/pull downs
1x15x40
Working sets
decline skull crushers
3x10x70
db kick backs
1x10x17.5
1x10x20
1x10x25
Cardio was on treadmill for 20 minutes. All up hill climb at ramp 8 and speed was 3. Really worked up a nice sweat. Was winded after 8 minutes and managed to push through the rest. Finished off in the dry sauna for 5 min and the steam room for 10 more.
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