Trained with my trainer today because he is out of town this weekend..so I got a good workout :)

Heavy Shoulders
Warm-up 4 minutes treadmill, light bb presses

bb shoulder press 115X5, 135X4, 145X3
widegrip upright row (cable) 100X5, 110X4, 120X3
DB lateral raise 20X6, 25X5
seated bentover lateral raise 20X6, 25X5
bb shrug 155X5, 205X3
DB shrug 75X5, 80X5
hanging abs - 3 sets 15
decline abs followed by twists 12&8, 12&12, 15&15

20 minutes treadmill, gluteal program with a few running intervals for the heck of it :)

I will post my PM cardio and food later ;)

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