Db side lateral; 20/8, 25/8 (warm up) 30/6, 30/7, 30/6
Bar shrug; 50/12 (warm up) 90/10, 110/10, 140/10
High in. iso press; 50/10 (warm up) 60/10, 70/9, 70/7
Dips w/weight 25/21, 25/21, 25/19, 25/15
Rope; 25/12 (warm up) 30/10, 30/10, 30/9
Abs; 4 sets of 20 floor crunch, 4 sets of 12 leg raises
Cardio; 30 min ellipictal
*I really like doing dips between 2 benches with a weight on my lap instead of lateral dips. I feel my triceps working harder and not so much in my chest as I would lateral dips. Hammer Strength makes a ISO incline shoulder press machine that I enjoy using when I can.
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