I ran 6 miles along the C&O Canal (pain free) followed by weight lifting. Shoulders!
4x8 Arnold DB press (15-20 lb each arm) 4x8 seated bent over rear delt raise, last set to failure (12 lb each arm) 4x8 one-arm DB press, palms in (12-15 lb each arm) SUPERSET 4x8 front raise (12-15 lb each arm) and 4x8 standing DB upright row (15-20 lb) 4x8 lateral DB raises, last set is a drop set (10-12 lbs each arm) 4x8 reverse flyes (12 lbs each arm) Core: 2 sets: 25 Swiss ball crunches 25 Swiss ball side crunch, each side 25 Swiss ball leg levers (switching ball between hands and legs)
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