Thursday: Shoulder and tricep workout

Solid training and digging the seated barbell press for the delts. Its has less stress on the rotator than flat pressing.
Fast paced workout and increases with the iron again.

Seated barbell press: 3 warms, 185/6 205/5 215/5 drop set
Side lateral up and downs: 3 x
Front raise with db: 1 warms, 35/8 37/8
Tricep pressdown: 2 warms, 80/8 90/8 drop set
Tricep dips: 3 sets to failure
1 arm pressdowm: 17/12,11

HIIT cardio
2 min warm
8 sprints
4 min cool


Friday: off from weights,

Ab work
25 min moderate cardio