20251218

Dec 18

Shoulders & Arms

1: Seated DB Shoulder Press - 4x10-12
2: DB Lat Raises - 4x15
3: Cable Upright Row - 3x12

Superset1
1: Cable Rope Pressdown - 3x15
1: DB Hammer Curls - 3x12

Superset2
2: DB Overhead Triceps Extension - 3x12
2: Banded Pull Aparts - 3x24

Finisher: 2 Sets:
15 Rear Delt Flys (Free weight or cables)
15 Plate Front Raises
20 Close Grip Push Ups
Rest 90s b/t sets

20251217