Tuesday 2/2 .... Shoulders/Arms

SHOULDERS/ARMS:
A)Straight-arm front Barbell Raises (for front delts)...40 lbsX12 reps, 50lbsX10, 10 reps
B) Seated Rear/Side Lateral raises (perform 1 rep of rear, sit straight up then perform 1 rep of side, then repeat on and on until 20 reps are completed) ..... (20 lbs) 3 sets of 20 reps
C) Alternating Overhead DB Presses.....30 lbs X 10 reps, 32.5 lbs X 10, 10 (2 sets)....final set is supersetted with one set of standing side lateral raises (17.5 lbs) 1 set of 10 reps

D1) Tricep Pressdowns(w/Rope): (90 lbs) .....3 sets of 12, 11, 11 reps ... followed by:
D2) Straight bar curls....................(75 lbs) .......3 sets of 10 reps....rest 30 sec, repeat
E1) Lying DB Extension (skullcrushers)..(30 lbs)...3 sets of 10, 10, 9 reps ... followed by:
E2) Seated DB Curls ......................(30 lbs) ......3 sets of 10 reps ... rest 45 sec, repeat
F1) Diamond Pushups ...(bodyweight)...........2 sets of 20, 18 reps ... followed by:
F2) Preacher Curls .....................(65 lbs) .......2 sets of 10, 9 reps

That's all she wrote! Entire workout completed in 45 minutes....