t3 raises (hold top 6 sec)5 sets 3 (getting stronger and low trap development coming up)
Dbell Floor Flys---15,12,10,8,6 (posted video above) people are giving me great feedback on these bad boys! I really like them, feel safe and a beautiful pump finished off heavier this week (all sets supersetwith heavy inverted fly 6 reps)
Band Standing Incline Flys (50,40,30,20) Superset with 5 heavy incline hammer curls
Overhead Rope Ext 8,8,8 (rest pause, 9,4,2 all out failure)
Lateral Raises 5 minute hypertrophy cluster 5 reps, rest 20 sec 5 minutes, same weight as 3 reps last time this one of the hardest shoulder movements I have ever done
Abs and neck throughout feeling Strong!
10 Minutes Occlusion Training
Bicep Dbell Curls--floor pause tri ext
Extra arm work is paying off per reduced fat and great area via DEXA scan!
Bike Sprints-----all out at highest level for 30 seconds rest 90 seconds, 6 sets very hard
Things are going great and big workout Friday!!