[BigMikeD]

12/17 Shoulders / Bi's / Legs

Weight: 223lbs

Seated Front Mili
135 x warm
185 x 6 x 2 sets
185 x 5 s 2 sets

Side DB Raise
30's x 8 x 4 sets

Front DB raise
30's x 8 x 4 sets

Oly BB curl / DB preacher Supersets
BB:
65 x 10 x 1
75 x 8 x 1
85 x 6 x 2
DB:
30's x 6 x 4 sets

DB Hammmma curl
45's x 8 x 4 sets

Leg press
275 x warm
445 x 8 x 2 sets
535 x 6 x 2 sets

Calf raise (on leg press)
275 x Ouch x 3 sets

Leg Extension
140 x 12 x 3 sets

DB concentration curl
25 x 10 x 3 sets

30 min on treadmill 3.2 speed, 13.0 incline.