Shoulders+pushups+abs+interval incline sets.
Trying to do 3 days of alternate pushups to get my max higher then it currently is. Hopefully this will also help my chest out since I am still hesistant to lift heavy.
Shoulders-
Push Press: 1x10 135,1x5 155, 1x3 175,1x1 185. Almost got two at 185.
Lateral rises: 3x11 32.5
After every set did various types of pushups, regular,triangle,fist,wide grip,clapping.
Traps-
Barbell Shrugs: 225x15,255x12,285x10,315x8,315x8
Trap extension machine: 2x12, 1x6 drop off 50% and 10 more reps.
Runnings.
8 sets of .25K at 17.2 at 10% incline.
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