TSN Athlete Lynette Wade, NPC Bodybuilding/Physique Competitor shares her favorite SHOULDERS & ARMS routine: SHOULDERS: 1. Machine Lateral Raises: pyramid up to working weight (85 lbs) Machine Lateral Raises: 3 sets of the TRIPLE DROP SETS 12-15 reps per drop (12-15 reps of EACH weight selected) 2. Superset # 1: 3 x 15 a. Cable Facepulls for Rear Delts b. 1/2Arnold Presses 3. Superset # 2: 3 sets a. Rear Delt Machine Flyes – Triple Drop sets (which is four sets of decreasing weight) to failure b. Loaded Barbell Upright Rows – 15 reps 4. Seated Smith Machine Shoulder Press: 2-3 warm up sets (pyramiding up) - 3 working sets ARMS: 2 sets of 15 reps for each exercise, 30 seconds rest Biceps – 1. Barbell Curls 2. Preacher Curl Machine 3. Rope Cable Curls Triceps: 1. Str8 Bar Cable Pushdowns 2. Reverse Grip Cable Pushdowns 3. One Arm Cable Pushdowns with Rope 4. Seated Dip Machine (to failure)
Posted on: Fri, 21 Jun 2013 18:35:19 +0000
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