Put Forth Effort

Shoulder Day

Warm Up 

– Assault bike – 5 min 

– Backwards treadmill walk – 10 min

Core Training (focus on contraction)

2 rounds of : 

– 50 stick twist 

– 50 stick side bends 

– 25 reverse crunches 

– 10 leg raises

– 50 ankle taps

– 50 flutter kicks 

– 10 ab wheel 

Rear Delt machine 

12@85lbs

12@100

12@115

12@130

12@145

Seated DB shoulder press

12@50lbs 

12@60

10@70

8@80

DB lat raises

15@20lbs 

12@25

12@30

10@35

10@40

Alt. DB front raises 

12@15lbs

12@20

12@25

12@30

Seated DB Bent Over Rear Delt Raises 

20@20lbs 

20@25

15@30

12@35

Cable single arm side lat raises 

15@10lbs 

12@15

12@20

12@25

Cable Rope Face pulls 

15@85lbs 

12@100

12@115

12@130

DB shrugs 

40@80lbs

31@85

20@90

20@95

20@100

Accessory Work

Hammer curls 

3×12@30lbs

Ez bar curls 

3×12@50lbs