Buff & Fluff Day Nice day to smash out some shoulders and arms and allow some core recovery. This would also be a great day for legs, so you could just replace squats and sprints for some of the arms exercises, or do them on a different day. 1. arm superset for pump 2. another arm superset for pump 3. Shoulder pressing variation for pump 4. Incline db curl and press + Close grip swiss bar push ups for a final sick pump |