Fri., 12/07/12, Shoulders

Good workout today. I had plenty of time and I used it:
3 sets machine crunch
2 sets bosu crunch
1 set leg raise
3 sets rope crunch

6 sets smith machine calf raise
4 sets calf presses

rotator cuff work (I do this before every shoulder and chest workout: lateral dumbell rotations, light laterals, fronts, pulldowns and cable internal rotations)
5 sets lateral raise with rest pause and drop sets on the end
3 sets machine laterals
4 sets seated cable rear laterals
5 sets hammer strength press (facing the pad)
3 sets rear shrugs + 1 set dumbell shrugs

20 minutes stepmill