Biceps
Super sets
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1. Supinating curls seated
25x15, 25x15, 25x15
2. Supinating curls standing
20x15, 15x15, 15x4/10x11
1. Preacher ez bar curls
65x15, 55x15, 55x10/45x5
2. Standing ez bar curls
45x15, 55x5/45x10, 35x15
1. Lying cable curls
70x15, 60x15, 50x15
2. Standing cable curls
50x15, 50x15, 40x15
====================
Shoulders
Super sets (plates, no db/bb/cables)
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1. Supported rear delt flyes
25x10, 10x12, 10x12, 10x12
2. Bent over rear delt flyes
10x12, 10x12, 10x12, 10x12
1. Supported iso front raise
10x12, 10x12, 10x12
2. Front raises
10x12, 10x15, 10x14
1. Seated lateral raises
10x12, 10x12, 10x12
2. Standing lateral raises
10x12, 10x10, 10x13
1. Standing delt fly (1xfailure)
5x27
2. Standing lateral raise (1xfailure)
10x14
1. Standing delt fly (1xfailure)
5x23
2. Front raise (1xfailure)
10x16
1. Shoulder press
45x10, 45x6
2. Standing shoulder press
25x8, 25x7
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Abs
Circuits x2 (30sec each, 2min rest)
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1. 3/4 Sit ups
2. Russian twists
3. Ankle biters
4. Air bike
5. Cocoons
6. Side bridges
7. Bottoms up
8. Elbows to knee
===============
Cardio
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Elliptical 10min HIIT, 2min:30sec
Elliptical 43min steady state
Cardio got cut short by a call from my mom. My brother hung himself and the paramedics are currently working on bringing him back. Sorry folks.