Saturday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 65 lbs, 5 sets x 7 reps
  • Muscle Clean & Press
    • 95 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 15 lbs, 3 sets x 15 reps
  • Barbell Front Lateral Raise
    • 60 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raise
    • 15 lbs, 3 sets x 15 reps
    • 20 lbs x 12 reps
    • 25 lbs x 10 reps
  • Preacher Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 setsĀ  10 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Reverse Barbell Curl
    • 50 lbs, 3 sets x 7 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Crunches
    • 5 sets x 25 reps

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