Thurs, 06SEPT12 – Shoulders & Abs

Shoulders

Seated dumbbell overhead press: 2 warm up sets, 5 sets x 8-10 reps

  • Warm up @ 15lbs
  • Working sets @ 25-35lbs

Bent over rear delt flyes: 5 sets x 8-10 reps, drop last set to failure

  • Working sets @ 15lbs
  • Drop set @ 15,12,5lbs

Standing side lateral raise: 4 sets x 6-8 reps, lighten load last set

  • Working sets @ 20-25lbs (single arm)
  • Double arm @ 12lbs x 12 reps

Smith machine press: 4 sets x 8-10 reps/Superset with seated 25lb plate front raise

  • Working set @ 50lbs (40lb smith bar + 5lb plates)

Abs

30 crunches, 30 bicycles, 30 reverse crunches x 3 sets

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