7/2

Delts and biceps:

Really good workout and nice finish to the first round. I will be applying the 5 3 1 to a seated db shoulder press. The program calls for a standing military, but doing that with a flat bench is just too much for the rotators. I am confident that I will make gains and break PRs.

Db delt press: 2 warms, 65/5 75/5 85/5,7
1 arm cable side lateral: 2 warms, 25/9,10
Rear delt raise ss
with Db shrugs: 3 x
In db curl: 2 warms, 45/5 50/5,6
Cable curl: 1 warm, 60/8,9
1 arm preacher: 30/9 25/11

20 min cardio


7/3 complete rest day.