Warm up: treadmill incline 10 minutes
shoulder mobility warm up (3 minutes tops)
175lbs 3 x 3
Board press 180lbs 3 x 5
Rolling tricep extensions 3 x 10
Stiff arm pulldowns x tricep pushdowns 3 x 15/15/last set of tricep x 20
Lateral raises x front raises 3 x 20/20
[youtube=https://www.youtube.com/watch?v=wlj5OcY-I1c]
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