SHOULDER:
- barbell shoulder press (95 lbs) - 10x3
- dumbbell press
- (55 lbs)- 10x1
- (60 lbs) - 10x2
- dumbbell lateral raise (25 lbs) - 10x3
- dumbbell front raise (25 lbs) - 10x3
- plate front raise (45 lbs) - 8x3
- superset (25 lbs)-10x1
- superset (35 lbs)-10x2
- plated shoulder shrugs
- (180 lbs)-20x1
- (270 lbs)-20x2
TRICEP:
- skull crushers (50 lbs)- 10x3
- close grip chest press superset (50lbs)- 10x3
- weighted dips
- (35 lbs plate)- 8x1
- (45 lbs plate)- 8x2
- cable pull down
- (120 lbs)- 10x1
- (140 lbs)- 10x1
- (160 lbs)- 10x1
- dumbbell extension
- (70 lbs)- 10x2
- (90 lbs)-8x1
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