- 1. Leverage Shoulder Press
4 sets of 6-10 reps @ 60 lbs, 1 minute rest - 2. Side Lateral Raise
4 sets of 10 reps @ 25 lbs, 1 minute rest - 3. Standing Front Barbell Raise
3 sets of 10 reps @ 60 lbs, 1 minute rest - 4. Seated Bent-Over Rear Delt Raise
4 sets of 10 reps @ 40 lbs, 1 minute rest - 5. Cable Rope Rear-Delt Rows
4 sets of 10 reps @ 50 lbs, 1 minute rest - 6. Cable Seated Lateral Raise
7 sets of 10 reps @ 50 lbs, 30 seconds rest - 7. Smith Machine Shrug
5 sets of 12 reps @ 50 lbs, 1 minute rest
1. 90/180/180/160 lbs (can do 170) 4 x 10
ReplyDelete2. 20 lbs 4 x 10
ReplyDelete3. 50/50/40 lbs 3 x 10 (do 30. form is crap at 50 & 40)
ReplyDelete4. 4 x 10 @ 10 lbs
ReplyDelete5. 4 x 10 @ 35/42.5/42.5/42.5 (one arm at a time helps focus form)
ReplyDelete6. squating 7 x 10 @ 30/35/35/35/35/35/35
ReplyDelete