Friday's Workout

Shoulders and Triceps
1)Run for 12 minutes on treadmill
2)Lat pull down super set with rows
3x12 (on last set superset with 2 extra sets)
3)Shrugs super set with dips
3x12 shrugs
3x failure on dips
4)Tricep push downs
3x12
5)Abs
Scissor kicks
Russian twists
Toe touches
Vups
3x