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Shoulder and tricep workout:

Good workout today. Feeling a bit sore from yesterdays training, but its all good.
Happy with the progression so far, and after tomorrow's rest day, starts a new round. Still up in the air about the fronts though,LOL.

Side lateral: 3 warms, 40/8,8,9
Bar shrug: 2 warms, 265/8,8 2 drop set
Front Raise db: 1 warms, 30/8 35/8 drop set
Tricep dips: 1 warms, 45/6,7,7,6
Rope pressdown: 1 wamr, 50/9 55/8 drop set

upper abs 4 sets

15 min cardio

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30min ss cardio