Tues the 17th

Shoulder and bicep workout:

Solid training today and made improvements all the way through. Fast tempo was the key to the intensity in the training. Just talk enough rest to catch my breath but didnt slow down the gains.

Side lateral: 3 warms, 45/6 50/6,6
High In Db press: 1 warm, 80/8 85/8,8
Floor raises: 4 sets to failure
In Db curl: 2 warms, 40/6 45/6 47/6
Cable curl: 1 warm, 57/8,8
Con curl: 27/11,10

Upper ab work: 5 sets
17 min cardio


Wed the 18th: rest

HIIT cardio
3 min warm
10 sprints
5 min cool