McCrew530
Well-known member
Arms and Shoulders
[video=youtube;k2rqUlYN1m8]http://www.youtube.com/watch?v=k2rqUlYN1m8[/video]
Seated shoulder press
35X10
45X10
55X10
65X10
Drop Set
75X7 55X10 35X10 15XBurn out
75X4 55X8 35X10 15X12
Face pulls
100lbsX10 reps starting at height of 18 and dropping down 2 levels each time
150lbsX5 reps starting at level 2 and going up to the height of 18
Upright cable rows
200X5 150X7 100X11 50X15 (2 Sec hold at top of each rep)
200X3 150X6 100X10 50X15 (2 sec hold at top of each rep)
Seated DB rear delt fly Drop set
50X7 30X10 15Xbuen out X2
Seated dumbbell tricep press drop set (weight given in in each hand)
50X12 35X15 20XBurn out
50X15 35X15 20Xburn out
10 min non stop set
Seated dip machine weight varying from 140-200 Seated machine curls alternating from hammer to reg, weight 60-150
Thoughts: Im am really happy that I have another 2 month of this in the sup stash because I think that this is just starting to get good.
[video=youtube;k2rqUlYN1m8]http://www.youtube.com/watch?v=k2rqUlYN1m8[/video]
Seated shoulder press
35X10
45X10
55X10
65X10
Drop Set
75X7 55X10 35X10 15XBurn out
75X4 55X8 35X10 15X12
Face pulls
100lbsX10 reps starting at height of 18 and dropping down 2 levels each time
150lbsX5 reps starting at level 2 and going up to the height of 18
Upright cable rows
200X5 150X7 100X11 50X15 (2 Sec hold at top of each rep)
200X3 150X6 100X10 50X15 (2 sec hold at top of each rep)
Seated DB rear delt fly Drop set
50X7 30X10 15Xbuen out X2
Seated dumbbell tricep press drop set (weight given in in each hand)
50X12 35X15 20XBurn out
50X15 35X15 20Xburn out
10 min non stop set
Seated dip machine weight varying from 140-200 Seated machine curls alternating from hammer to reg, weight 60-150
Thoughts: Im am really happy that I have another 2 month of this in the sup stash because I think that this is just starting to get good.