Back and biceps done! 💪

Good evening fit fam. Shoulders, traps and abs today for my Monday gym kickoff. Supersets and one 4 station circuit. One substitution. Did: 4 sets of Arnold Press, 4 sets of bent over lateral raises (top of head resting against an upright bench), 4 sets of DB shrugs (20 rep sets on those), 4 sets of face pulls, 4 sets of monkey rows, 100 weighted bench crunches, 100 weighted cable crunches, 200 weighted side crunches, 120 lying leg raises and one 40 second dragon flag hold. Moderate but challenging weights on everything. Couldn't get to the Hammer Strength behind the neck press machine. Occupied by Big Mike the entire time. Did have some good conversation. Hope that everyone had a great day. My gym escapes will be extra sweet during this busy holiday season. The glue that keeps me sane and together. Have a great week everyone! Bob

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We ride headlong into battle…. We won’t be beaten! Standing behind the neck press 3 x 12 x 12.5k Arnie Press 3 x 12 x 8kg Behind the back cable Lat raise 3 x 12 x 4kg Chest supported DB W raise 3 x 12 x 7k One arm DB row 3 x 12 x 18k One arm leaning Lat raise 3 x 12 x 7k BB front raise 3 x 12 x 10.5k “I ain’t gonna eat out my heart anymore” Divinyls