Monday

Shoulder and bicep workout:

Nice finish to this round aa all the workouts were solid. Just one more time through, then I will do a new version of the 4 days rotation.
Made gains or increased the weight on everything. This workout is usually a faster tempo due to the smaller muscle groups. I did add 1 more sprint to hit 10 sprints. The one more is hard, LOL

Db delt press: 3 warms, 85/6,6,6
Side lateral cable: 1 warm, 20/10 22/10 drop set
Front raise db: 1 warm, 35/8 37/8 drop set
Close grip bar curl: 2 warms, 95/8 105/6,7
Hammer curl: 1 warms, 40/8 42/8
1 arm cable cur; 17/12,12

HIIT cardio
2 min warm
10 sprints
5 min cool


Tuesday the 3rd

25 min moderate cardio