Shoulders and Biceps

Hello All,

I was not able to hit my traps or forearms directly. But I will do that tomorrow. I will do some forearm work, calves, ab work, and trap work. Nothing too crazy.

Seated DB Press:
20 x 20
30 x 15
40 x 7,6

Lateral Raises:
8 x 15,15,12,17,15

Rear Flys:
5 x 20
8 x 10
5 x 15

Face Pulls:
11 x 10 x 3

Rear Machine Flys:
30 x 15

Reverse Curls:
20 x 20
30 x 15
45 x 12,10

Hammer Curls:
15 x 20
20 x 15
25 x 10
30 x 10

Spider Curls:
30 x 20
40 x 15

DB Curls:
20 x 10,10,10,10,10,10,10,10,10,7

Ran 2 miles in 19 minutes.

Brain Vomit:
Possible Split for the rest of the week due to schedule.

Legs, Sat or Sun
High Bar Squat
Deadlift

Chest,Back and Forearms, Monday
Dips
Chin Ups
Incline DB Press
Lat Pulldown
Flat DB BP
Cable Row
Face Pull
Reverse Curls
Hand Gripper

Shoulders and Biceps, Tuesday
Seated DB Press
Standing DB Curl
Lateral Raises
Incline Curl
Hammer Curls

Traps, Forearm, Calves and Abs, Wednesday
DB Shrugs
Wrist Curls
Calves
Sit Up

Shoulders,Back, and Biceps, Friday
Dips
Chin Ups
Seated DB Press
DB Row
Incline Curls
Spider Curls