Wednesday Workout 01.03.18 (Shoulders and Arms)

Rolled out with a foam roller

Shoulders

BB shoulder Press 10 x 4 reps

Super Set – Heavy DB Arnold Press / DB Flys 4 x 8 reps

Face pulls 5 x 10 reps

Heavy as shit DB Shrugs

Arms

Hammer Curls

21s curls 5 sets

Did some tricep stuff.

Abs

Wednesday Workout 01.04.18 (Legs!!!!)

Rolled out

Hib mobility

Heavy Back Squat 5 x 5 reps

Romanian Dead Lift 4 x 10 reps

DB Lungs 4 x 10 reps

REFSS 4 x 8 reps

Stretch