So this type of day is done of an "off" day. I believe in active recovery and blood flow to create  fluidity in my joints. The whole training session is maybe 40min long. Generally its fast paced with little rest. Try to fit this 2-3 times per month.

Shoulders: continuous reps

  • 50 laterals
  • 50 front raises
  • 50 rear delt raises
  •  50 Band pull apart
  1. Cable lateral 4x15-20
  2. Cable pull aparts 4x15

Back:

  • Pull UPS 4x5
  • chest supported rows 4x30

Biceps

  • Incline DB curl 4x20
  • EZ barbell curls 4x20

Abs: leg raises 4x20

Feels good, I feel change, I see change. On the up and up!