1.14.10-Peter

20 mins on eliptical

90# x 12 iso shoulder press (machine)
100# x 10 iso shoulder press (machine)
100# x 10 iso shoulder Press (machine)

40 # x 10 DB seated shoulder press
40 #x 10 DB seated shoulder press

40# x 10 cable shoulder swings (like starting a lawn mower)
50# x 10 cable shoulder swings
50# x 10 cable shoulder swings

45# x 10 bent over shoulder lifts
55# x 10 bent over shoulder lifts
45X x 10 bent over should lifts

3 sets x 10 reps- lower back rasies

3 sets of shoulder shrugsx 12 (50#, 55#,55#)

5 mins of ab work

7 min mile- near sprint