Wed the 14th

Shoulder and tricep workout:

Mad workout and made gains throughout. Really happy with the progress with this one and the triceps continue to improve. Thank you Super Cissus and Omega's.

Side lateral: 2 warms 45/8 50/6 55/5 double drop
Barbell shrug: 2 warms, 295/8,8 drop set with db's
Db delt press: 1 warm 85/9,7 75/9
Rope pressdown: 2 warms, 50/5 55/9 drop set
Bar ext: 60/11,10,10
Dips: 2 sets to failure

HIIT Cardio
8 sprints with warm up and cooldown


Thur the 15th
Rest day
Moderate cardio for 25 mins