20251225

Dec 25

Shoulders & Arms
1: Standing DB Push Press - 5x5
2: EZ Bar Curl (:03s eccentric) - 3x10
3: Skull Crushers - 3x10

A: 4 Rounds:
12 DB Lateral Raises
12 DB Front Raises
15 Rear Delt Cable Fly (or DB reverse fly)
*Rest 60s b/t sets

B: 3 Rounds:
10 Incline DB Curls
10 Standing DB Curls
10 Hammer Curls
*Rest :30s b/t sets

Finisher: Battle Ropes Alternating Sams
6x:20s on, :40s off

20251224