Strength Training:
Shoulders Superset (every 3:00):
- Landmine Presses: 0x13, 15x12, 30x11, 40x10, 50x9, 55.25 x 5x8
- Cable Face Pulls: 70x 1x10, 65x 9x10
Triceps and Shoulders Superset #1 (every 3:00):
- JM Presses: 97x 4x10
- DB Lateral Raises: 35’s x 4x10
Triceps and Shoulders Superset #2 (every 3:00):
- 1-Arm Rope Cable Pushdowns: 25x 3x12
- DB Lateral Raises: 35’s x 3x10
Finisher (every 2:30):
- Dips: 4x5 (3-second negatives)
- Push Ups: 4x10 (twice the reps of dips)
Cardio:
- None
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