Shoulder and legs today. Treadmill, bicycle, abduction machine and then three warmup sets followed by 3 working supersets of 5/5/5/5/5 or 5 reps followed by holding the contraction for 5 seconds and repeat. Abs thrown in for good measure.
Military press/prone leg curl/incline situp
Seated DB lateral raise/leg press with sled/ab roller
Front raise/calf raise/ cable rotation
Rear delt cable fly/BB row
Back in the box to morrow for a 10x10
Military press/prone leg curl/incline situp
Seated DB lateral raise/leg press with sled/ab roller
Front raise/calf raise/ cable rotation
Rear delt cable fly/BB row
Back in the box to morrow for a 10x10
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