Pre-Workout Warmup
7 minutes cardio
Stretches
Exercise Warmups with lightweight
Side Dumbell Raises
25's x 12 x 3 sets
Rear Delt Dumbells
20's x 20, 25's x 15, 30's x 12
Smith Shrugs 135 x 10, 225 x 10
ss
Seated DB Military Press 50's x 10, 50's x 10
Barbell Shrugs 315 x 8, 405 x 4
ss
Seated DB Military Press 50's x 10, 50;s x 10
*First rep ever with 315 with no straps and got it without a problem. Grip strength is increasing.
Seated Military Machine Press Reverse
8p x 15, 8p x 12
Forearm Curls
bar x 15, 50 x 15
Notes: PW Grub, 2 twinkies and a medium pepp pizza. Cheat Meal for the week:)