Thursday
Shoulder and bicep workout:

Good workout today, nothing to exciting. Tempo was fast and happy with the starting numbers. Bicep strength continues to improve. Brought back two movements I have not done in a long time! The high incline db press work the delts and upper chest. And the floor raises. This is one exercise that really burns the delts, and not a lot of weight is needed.

Side lateral: 3 warms, 45/6,6,8
High In Db press: 2 warms, 80/9,7
Floor Front/Rear raises: 15's for 3 sets
IN Db curl: 2 warms, 40/6 45/6,5
Cable curl: 1 warm, 55/9,9
Con curl: 30/9 25/12

Side ab work: 6 sets
17 min cardio

Friday: Rest

HIIT Cardio
5 min warm
10 sprints
10 min cool.