I love it when you see a person walking by with a smile on their face. You know something happened and they are remembering what it was...

Maybe they got a cute little text.

Maybe they got laid.

Maybe they just killed a man.

You'll never know...

But they are HAPPY

Today's Training:

Bike: Commuter: 30 mins

Push-ups: 200 reps

Dips: 200 reps

Group the next four exercises together doing sets of 10 reps.

  1. Incline Fly
  2. Incline DB Chest Press
  3. Flat Fly
  4. Flat DB Chest Press

Start with the lightest DB's in the rack and work your way up the heaviest wt that you can complete all four exercises one after the other.

We want to get 8 total sets. So if you can get to the 40 lbs DBs in the five-pound increment your done. However, let's say all you can get to are the 25's then you have to do three additional sets at the 25 lbs weight.

Shoulder Crank: 3x10 doing these exercises in order...

  1. DB Lateral Raise
  2. DB OHP
  3. DB Front Raise

Bike Commute: 30 mins