FRIDAY

Shoulders/ Arms

Warm Up: 5 minutes

8 reps R/ L on all

- clubbell pull over

- clubbell halo

- clubbell circle clean

Work: 5 sets/ 5 reps on ALL (barbell)

- shoulders: barbell over head press (behind OR front)

- triceps: dips

- biceps: barbell curl

Work: 4 sets/ 10 reps on ALL (dumbbell)

- shoulders: incline dumbbell rear delt raise: R/ L

- triceps: flat or incline dumbbell skull crusher

- biceps: dumbbell hammer curl

Work: 3 sets/ 15 reps on ALL (cable)

- shoulders: cable upright row

- triceps: cable french press

- biceps: single cable curl: R/ L

Ab:

- toes to bar: 40 total reps

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