After 2 days of working a total of 28 hrs. Exhausted yes, but ready to train hard.
Shoulders :
- Lateral raises 3x30
- Front raises 3x20
- Band rear delts 3x20
- barbell over head press 3x10
Upper back:
- Pull UPS 9x3
- Low row cable pulls 4 sets
- Cable wide lat pulls 4 sets
- Shrugs 4 sets
Triceps:
- Single arm cable extensions 3x20
- Skull crushes 4x12
- Machine extensions 4x12
10min bike
10min stepmill