LA Fitness on Flamingo Road in Pembroke Pines Florida.
Shoulders
Hammer military press
Warmed up, 3 plates 11 reps, 3 plates 8 reps 3 cheat 1/4 reps no rest drp 2 plates 11 reps no rest drp 1 plate 8 reps 3 reps one arm at a time
Dumbbell laterals 3 super sets
Behind 11 reps, side 11 reps and front 11 reps with 20lb dumbbells
Chest
Free motion flys
3 sets 11 reps weights ?
Seated 90 degree fly machine
3 sets 11 reps weights ?
Seated 110 degree fly
3 sets 11 reps weights ?
Super set Calves
Warm ups, 3x20xrack
Seated fly and reverse fly machine
Super sets reverse and front
3 sets 11 reps weights ?
Triceps
Dips 2×20
Overhead triceps with rope
3 sets 11 reps weights ?
Triceps push downs rope
3 sets 11 reps weights ?
Cardio 21 minutes
