Shoulders 2/25/17

Tri-set

1. Dumbbell Rear Delt Flyes 5 sets of 10 reps.
2. Dumbbell Lateral Raises 5 sets of 10 reps.
3. Dumbbell Front Raises 5 sets of 10 reps, rest 45 seconds between sets.

Superset

4. Dumbbell Rear Delt Flyes 5 sets of 15 reps.
5. Dumbbell Shoulder Flyes 5 sets of 15 reps, rest 45 seconds between sets.

Working Set

6. Barbell Upright Rows 5 sets of 20 reps, rest 45 seconds between sets.

Tri-set

7. Machine Rear Delt Flyes 5 sets of 12 reps.
8. Machine Lateral Raises 5 sets of 12 reps.
9. Machine Shoulder Press 5 sets of 12 reps, no rest between sets.

Working Set

10. 45lbs Plate Shrugs 1 set of 100 (stupid) reps.
11. Decline Situps 2 sets of 6 reps with 25lbs, 2 sets of 6-8 reps with 15lbs, 2 sets of 8 reps with 10lbs.

12. Bike 15 minutes (6.4 miles and burned 185 calories)
13. Sauna for 25 minutes.