Day 110 shoulder workout warm up was joint rotations and arc trainer for 10 mins.
1) internal and external rotation- 3 sets of 20 reps
2) db side laterals-(30lbsx20,40lbsx20)60lbsx15,70lbsx12,70lbsx12 ds 30lbsx30
3) db front raises- (20lbsx20)30lbsx15,35lbsx15,40lbsx12
4) rev peck deck- 90lbsx20,110lbsx15,120lbsx15,130lbsx12
5) db overhead press- 50lbsx15,70lbsx15,80lbsx15,90lbsx12
6) barbell shrugs-225lbsx20,315lbsx15,405lbsx15,495lbsx12,545lbsx8
7) machine Overhead press- 150lbsx15,160lbsx15,180lbsx12
8) seated calf raise- 200lbsx20,250lbsx15,300lbsx15 ds 210lbsx20 ds 185lbsx20
Cardio- bike 30mins.
1) internal and external rotation- 3 sets of 20 reps
2) db side laterals-(30lbsx20,40lbsx20)60lbsx15,70lbsx12,70lbsx12 ds 30lbsx30
3) db front raises- (20lbsx20)30lbsx15,35lbsx15,40lbsx12
4) rev peck deck- 90lbsx20,110lbsx15,120lbsx15,130lbsx12
5) db overhead press- 50lbsx15,70lbsx15,80lbsx15,90lbsx12
6) barbell shrugs-225lbsx20,315lbsx15,405lbsx15,495lbsx12,545lbsx8
7) machine Overhead press- 150lbsx15,160lbsx15,180lbsx12
8) seated calf raise- 200lbsx20,250lbsx15,300lbsx15 ds 210lbsx20 ds 185lbsx20
Cardio- bike 30mins.