YESTERDAY WAS A REST DAY...

TODAY..

traps...1-incline dum shurgs-1x16x7.5
12x10
10x15
8x20
supersetted with..

2-cable up rows-1x16x15
12x25
10x35
8x45

3-barbell reverse shurgs-1x16xE
12x10
10x15
8x20
super-setted with...

4-barbell shrugs-1x16xE
12x10
10x15
8x20

5-dumbell shrugs-5 sets of 10x20
supersetted with....

6-5 sets of 30 seconds static holds peek contraction x20

LEGS-

1-squates-5 sets of 10x35
super-setted with ....

2-squates-5x21 body wieght only.

3-barbell lungs-1x16xbodywieght only
12x10
10x15
8x20

4-sinlge legs curls-1x16x10+strip sets too empty
12x15+.........
10x25+.........
8x30+.........

SHOULDERS-

1-Push presses-5 sets of 8 reps x20
super-setted with.....

2-front raises against wall-5 sets of 8 reps x5


workout went really well and the rest day really helped,my legs were in bits after the leg curls.Ireally loved the work out,it was very hard but i felt totally amazing aferwards.The reason i only do 35kg on squates is very simple that is the heaviest wieght they have got in our gym and as they have no squate stands atall,im sort of.. fucked.I love to squate and will have to overcome this problem somehow...great news i put on another 3 pounds of wieght,u should have seen me i was so happy....can/t wait to train again.i have a rest day tommorow and then back in to do back and tri,s..can/t wait....

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