Friday session

Legs and Shoulders

legs 3/10-15

  • 18lb bodybar, hold overhead, straight arms, lunge and twist, each side
  • 18lb bodybar, squat, bar below knees into overhead snap
  • 18lb bodybar, single leg squat, toe tap side and forward, each leg
  • 18lb bodybar, side lunge and drag, each side

Shoulders 4/10

  • 10lb dumbbells row up and out 10x, then reverse direction, right into
  • hold dumbbells overhead and alternate pumping raise, right into
  • bent over flies, alternating sides
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