Tuesday: Delts and Biceps

Note: My back was sore the morning off, great sign that mixing things ups and higher reps can be effective.

Again, mix the workout up a bit, but stayed with the theme. Instead of 1 arm cable side laterals, I did them on an incline bench laying on my side. Wow, these were tough, and since I did this yesterday I can tell you I am sore. The bicep work had all gains which is great!

Db press: 2 warms, 3 sets dogg crapp
In Bench Side lateral: 2 warms, 20/11,10
Front raise cable: 1 warm, 30/10 35/9,8
Db shrug: 2 descending sets
Hammer curl: 2 warms, 60/6 70/6
Close grip curl: 1 warm, 90/8 110/8 drop set
1 arm cable curl: 17/12 20/12

Upper ab work
18 min cardio


Wed the 22nd: Rest, 25 min cardio