Shoulder Workout⁣: ⁣ Warm Up: Side/Front/Rear DB Raises⁣ ⁣ 1. Plate Loaded Machine Press⁣ 4 x 8-12 reps ⁣ ⁣ 2. Smith Machine Press ⁣ 3 x 10/8/6 reps ⁣ ⁣ 3. Superset *⁣ Seated...

Workout: 1) Hammer Fly’s 3 progressive sets 12-15x *focus on the squeeze during the contraction* 2) Hammer Incline Press 3 progressive sets 6-9x Top set AMRAP (As many reps as possible) Back down set 17-20x...

SHOULDERS 1. Dumbbell Side Laterals - 5-6 Sets X 10-15 reps (last set drop set) 2. Viking Press - 4x8-12 Superset 3. Bent Over Rear Delt Raises with Dumbbells - 4x8-15 4. Rope Face Pulls - 4x8-12 (envision...

BACK 1. Pull-Ups (4:16) - 7-10 Sets X 10-15 reps (This is a warmup exercise to get the blood flowing. 100 pull-ups wide grip, reverse grip, don't give a f*ck grip. You want to do...

Workout: 1) Pull Ups: 4 set of 10-15 reps A solid warmup to stretch the muscles. Slow paced reps that really allow you to feel the muscle. 2) Bent Over Barbell Rows: 5 sets of...

CHEST 1. Incline Plate Loaded Pec Flys - 3x12 Last Set Dropset (If you don't have plate loaded pec fly do dumbbell flys instead) 2. Cable Crossovers - 4x12 Do not forget that you can...

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WORKOUT: Warm Up (Delts/Chest) 1. Incline Dumbbell Press 4 Sets / 10-12 reps 2. Decline Dumbbell Press 3 Sets / 10-12 reps 3. Machine Press (Alternating Grips) 4 Sets / 10-12 reps 4. Dips 3...

Bicep Workout 1. Straight Barbell Curls - 5 x 15, 12, 10, 8, 6 (Last Set - Drop Set - Go to Failure)1. V Bar Pressdowns - 4 x 12, 10, 8, 8 2. Hammer...