Strength Training:
Shoulders Superset (every 3:00):
- Chest Supported Lateral Raises: 10x13, 15x12, 20x11, 25's x 4x10
- Rear Delt Rows: 65 x13, 75 x12, 85 x11, 90.5 x 4x10
Arms Superset #1 (every 3:30):
- JM Press: 50x13, 70x12, 90x11, 110.5 x 4x10
- Hammer Curls: 30x13, 35x12, 40x11, 45x 4x10
Arms Superset #2 (every 3:30):
- 1-Arm Cable Pushdowns: 33x 4x10
- Spider Curls: 85.5 x 4x10
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