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 [...]