Friday - Week 1 / Day 3
Shoulder Rotations - 3x12 at 15/15/15
Bench Press - 2x3 @ 230, 2x2 @ 250 1x30 sec. Neg @ 275
Weighted Dips - 3x6 @ 60/65/70 (DB strapped to waist)
Barbell Shrugs - 3x8 @ 185/205/225
Ab Rotations 3x12 @ 135/150/165
Note: Nothing special to speak of for this workout.