Decided to get a quick workout on Friday afternoon so I went to work and started with shoulders……

Seated DB Frontal Raises superset w/Standing DB Lateral Raises – 4 sets of 15 reps with 30 second rest and I stayed with 25 pound DB’s for both exercises

Arnold Presses – 4 sets of 15 reps with 45 pound DB’s

Standing Cable Presses – 4 sets of 20 reps with 57.5 pounds (this is not as easy as it sounds and looks)

DB Shrugs – 3 sets of 15 reps with 105 pound DB’s

Bent-Over Cable Raises – 3 sets of 8 reps (I went real heavy on thsi routine and definitely felt tight by the end of this exercise)


Concentration Curls – 4 sets of 12 reps wit no rest and a 35 pound DB

Hammer Curls – 3 sets of 8 reps with 55 pound DB’s

Cable Curls (single Grip Handle) – 6 sets of 12 reps with slow contractions (I used 27.5 pounds)

21’s – 2 sets with 30 pound DB’s

Nice and tight and feeling good. Holler at your boy…….