No running today as I rest up for a hilly 15 miler tomorrow morning out at Todd's Road. I hit the gym early today since I was off work.
Arms
Weighted Dips - 4x15
Overhead tricep press - 4x12
Cable preacher curls - 4x12
Superset - Tricep extension - 4x12, Tricep close handed press - 4x12, Hammer Curls - 4x12
Shoulders
Barbell Shoulder Shrugs - 4x15 hold for a 3 count
Arnold Shoulder Presses - 4x12
Superset - Plate Around the heade - 4x24, Shoulder press - 4x12
Abs
Scissors - 4x24
Side Planks on a medicine ball - 4x75secs
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