Warm Up: 3×15 2.5 lb plate internal & external rotators ea arm

Triset #1: 4×12

Shoulders: Lateral Raise

Abs: 45 sec plank

Biceps: Bicep curls

Triset #2: 4×15

Triceps: Tri Pulldown with 2 handles off one cable pulley

Abs: Stability Ball “In n Outs”

Shoulders: Front/Anterior Rope Cable Raise

Triset #3: 4×12

Biceps: Rope Cable Hammer Curls

Triceps: Single Arm Cable Handle Pulldowns Palms Facing Down

Shoulders: Bent over Rear Delt DB Flyes