Seated Military Press
135 X 15
185 X 12
225 X 8
225 X 8
275 X 4
275 X 4
Arnold Presses (light weight assistance reps focusing on anterior deltoids)
65lb dumbbells X 10
75lb dumbbells X 8
80lb dumbbells X 8
str8 bar lateral raises
bar (45lbs) X 15
55lbs X 10
75lbs X 8
rotator cuf work
100 reps light weight from different angles
farmers walk
150lbs X 100ft X 3
core work 100 reps no crunches (transverse plane)
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