Shoulder's Tri's and Cardio.

[Skiman]

*All exercises within 30 second rest between sets*

Dumbbell Military Press:
Set 1: 70lbs X 20
Set 2: 85lbs X 10
Set 3: 95lbs X 8
Set 4: 100lbs X 6

Quadruple Super Set: (Barbell Military Press, Front Dumbbell Rows, Lateral Raises, Upright Rows Plate)

Set 1: Barbell 65lbs X 10, 25lbs X 10, 10lbs X 10, 45 X 10
Set 2: Barbell 65lbs X 10, 25lbs X 10, 10lbs X 10, 45 X 10
Set 3: Barbell 65lbs X 10, 25lbs X 10, 10lbs X 10, 45 X 10
Set 4: Barbell 65lbs X 10, 25lbs X 10, 10lbs X 10, 45 X 10

Upright Rows Barbell:
Set 1: 85lbs X 10
Set 2: 105lbs X 8
Set 3: 125lbs X 6
Set 4: 145lbs X 6

Reverse Hammer Fly:
Set 1: 85lbs X 10
Set 2: 115lbs X 10
Set 3: 125lbs X 10
Set 4: 135lbs X 10

One Arm Cable Pulldowns for Rear Delt (pulled toward opposite end of torso superset with push ups (20)):
Set 1: 20lbs X 10 (20 push ups)
Set 2: 20lbs X 10 (20 push ups)
Set 3: 20lbs X 10 (20 push ups)
Set 4: 20lbs X 10 (20 push ups)

Closegrips Bench Press:
Set 1: 135lbs X 10
Set 2: 185lbs X 8
Set 3: 225lbs X 8
Set 4: 245lbs X 6
Set 5: 275lbs X 5

One Arm Extensions: (Alternate towards head elbow bent motion, and switched to bent over motion over chest)
Set 1: 25lbs X 30, 25lbs X 10
Set 2: 25lbs X 20, 25lbs X 8
Set 3: 25lbs X 15, 25lbs X 8
Set 4: 25lbs X 10, 25lbs X 6

60 minutes of 3.5-4.0 steady walk on the treadmill.

Stretch.....

Ski