Eat Clean, Train Dirty

Warm Up: 10 min Elliptical

SHOULDERS (4 Sets)

Barbell Shoulder Press (45#)-8

Dumbbell Push Press (15#)-10

Front Raise (15# KB)-10

Bent Arm Lat Raise/Ext Rotation (12#)-10

Leaning Lat Raise (12#)-10/side

Dumbbell Diagonal Raise (12#)-10/side

BI/TRI (3 Sets)

Bicep Curl w/ Static Hold (12#)-10/side

Overhead Tricep Press (25#)-10

Alt Hammer Curls (15#)-10/side

21s (12#)

Tricep Kickbacks (15#)-10

TIME: 60 min

BURN: 400 cal

WATER: 32 oz

SUPPLEMENTS: None

POST WORKOUT: Protein Shake