Wing It

Ended up golfing today with rain in the forecast for tomorrow and we still got rained out. Walked 12+ holes.

Shoulders & Arms

Shoulder Press

  • 4×45
  • 4×75
  • 4×95
  • 4×105
  • 4×115
  • 4×125
  • 4×135

3 Sets

  • 12 DB Chicken Wings (20#)

Not sure what these are called, but it’s like a pec deck but vertical.

3 Sets

  • 12 Seated Rear Delt Fly (12#)

3 Sets

  • 15 Cable Curls (38#)
  • 10 Strict Ring Dips

3 Sets

  • 20 Cross Body Hammer Curls (20-25-25#)
  • 10/10 Tricep Kickbacks (20-25-25#)

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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