Just got it in, hour of cardio and hour on shoulders and back. All I do is triple sets back to back so my format is:
4 sets shoulder press with barbell or dumbbells with pull ups and rows back to back to back. Barbell behind the neck for, 205 barbell for 12 reps / 10 pull ups / 10 cable rows at 240 lbs
4 sets dumbell presses if I did barbell or vice versa so since I did barbell for my first set I did 4 sets of Arnold dumbell presses to cable lat pull downs, and lawn mowers. 80 dumbells / 220lb pull downs and 120 lb lawn mowers 10/10/10
4 sets of side raises, front raises and rear delt raises back to back with the 35s 8/8/8
4 sets of shrugs and straight arm pull downs on that lat pull down machine 10/10
Then 10 sets of abs
All in less than an hour
Cardio:
I just got a Garmin forerunner 230 to track progress somewhat so here's what it states for my entire workout but there's no way for it to track shyt accurately so I just use these numbers for a baseline
Just me and employees there so nobody in my fukking way
I still get my triple sets in but when the gym is packed it just makes a nikka have to get more crafty and resourceful about what I do because I have to work with what's available on the lifting side to get what I need to do accomplished
I look like a old wrestling coach
