Session 2 yesterday - Delts Exercise 1 - Push Press / Military Press 5 Sets : *20 reps *15 reps *10 reps *5 reps *5 Reps (drop weight and do 5 reps, 5 seconds rest, 5 reps, 5 second rest & do 5 reps) - FILMED ON VIDEO Exercise 2 & 3 - Single Arm Lateral Raises Superset With Lateral Raises 3 Sets: *10 Reps Single Arm into 10 Reps (partial reps if required to do so, maintaining tension) *10 Reps Single Arm into 10 Reps (partial reps if required to do so, maintaining tension) *10 Reps Single Arm into 10 Reps (partial reps if required to do so, maintaining tension) - FILMED ON VIDEO Exercise 4 - Dumbbell Lateral Raises - 100 rep Pyramid 2 Sets: *10 reps on EVERY WEIGHT - pyramid as follows; 6kg,7kg,8kg,9kg,10kg,10kg,9kg,8kg,7kg,6kg *10 reps on EVERY WEIGHT - pyramid as follows; 6kg,7kg,8kg,9kg,10kg,10kg,9kg,8kg,7kg,6kg - FILMED ON VIDEO Exercise 5 - Seated Rear Delt Flyes (Range of motion focused on sole contraction of rear delts & keeping bend a elbow to enhance tension) 2 Sets: *25 Reps *25 Reps - FILMED ON VIDEO Exercise 6 - Cable Upright Rows with Frontal Raise Hold (no lock out of arms, keep constant tension) 2 sets: *15 Reps - 10 reps, decrease weight by 40% and do 5 reps *15 Reps - 10 reps, decrease weight by 40% and do 5 reps - FILMED ON VIDEO
Posted on: Fri, 12 Dec 2014 08:44:32 +0000
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