TODAYS WORKOUT Thursday Shoulders The brain is the command center for the body. mentally command your body to grow... TREADMILL time : 20 mins speed : 3.6 elevated : 15.0 SEATED MILITARY PRESS BEHIND HEAD come down no further than the top of ears (2 sets ) 135lbs x 20reps 1555lbs x 10reps 185lbs x 10reps 205lbs x 10reps (5 sets ) 225lbs x 10reps STANDING SHOULDER SHRUGS 135lbs x 50reps ( 5 sets ) 225lbs x 30reps DUMBBELL FRONT RAISES UPPERCUT CROSS CHEST without using momentum or rocking 30lbs x 10reps (2 sets ) 35lbs x 10reps (2 sets ) 30lbs x 10reps CYBEX SEATED SIDE LATERAL RAISES ( 5 sets ) 130lbs x 20reps STANDING SLANTED WIDE GRIP UPRIGHT ROWS grip out pass shoulder width (5 sets ) 135lbs x 20reps STANDING CABLE ROPE FRONT LATERAL RAISES see video ( 3 sets ) 100lbs x 10reps SEATED REAR DELT REVERSE PADDED PEC DEC for rear delts ( 3 sets ) 125lbs x 50, 40, 30reps SEATED LOW BACK MACHINE 100lbs x 100reps HANGING LEG RAISES no weight 100reps TREADMILL time : 20 mins speed : 4.0 elevated : flat
Posted on: Fri, 03 Oct 2014 00:17:54 +0000
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