Shoulders
Military press: 130x6 130x6 130x5
upright rows:90x5 90x5 90x4
cheat lateral:45x6 45x5 45x4
Tricepts:
skull crushers:50x6 50x6 50x6
Overhead ext: 35x6 35x5 35x5
Dips: x10 x10 x10
Diet roughly the same as above maybe just change minor things.
Cardio:30min jog on tuesday
Wed: OFF
Thursday:Cario 30 min jog. Body really sore so i decided to workout sat, sun instead of thur/fri



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