Week #24 Shoulders / Traps / Forearms / 30 min Cardio

12 min warm up on bike. Focused!

SHOULDERS
warm up with bar on smith machine

1st movement: Smith Machine press
2nd movement Bar upright rows (wide grip) 4x10
3rd movement: side laterals 3x10-8
4th movement: incline rear flys 4x10-8
5th movement: seated machine press 2x20-12

TRAPS

1st movement: DB shrugs 2x12
2nd movement machine shrugs 5x10

FOREARMS
1st movement: bar curls 5x10-12

30min Cardio to finish off the day.