1 set bosu crunch; 1 set rope crunch; 1 set swiss ball crunch; 1 set leg raise; 5 sets calf press; 3 sets pin loaded calf press; 3 sets smith machine calf raise; rotator cuff work; 5 sets seated dumbell press ( up to 80's for 11 reps- 2 more than last week); 3 sets machine rear laterals; 3 sets seated dumbell laterals; 2 sets Arnold press; 3 sets seated dumbell shrug; 20 minutes stepmill
It was an excellent workout; I sweat like crazy.
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