Day 34
PM Training: Shoulders and Arms
Shoulders
Smith Machine Military Press
95x30
115x20
165x15
205x11
225x7
255x3
225x8
superset
Dumbbell Lateral Raises
15x30
20x20
25x15
35x10
45x5
45x6
Smith Machine Military Press
DTP Extreme Drop set
115x5, rest 5 secs, 115x10, rest 10 secs, 115x15, rest 15 secs, 115x20
Barbell Upright Rows
135x10
135x10
155x6
135x10
Dumbbell Lateral Raises
3 sets 20x10
Barbell Shoulder Shrugs
135x30
225x20
315x15
455x10
Arms
Barbell Wide Grip Curls
65x10
85x10
95x10
125x4 drop 115x4 drop 85x4 drop 65x5
superset
DB French Curls
65x10
90x10
90x10
90x10 drop 50x10 drop 30x10
Zottman Curls
20x10
30x10
30x10
30x10
superset
Barbell Skull Crushers
65x10
85x10
95x8
115x6
Spider Curls
50x15
65x12
65x12
65x12
superset
Barbell Close Grip Bench
135x18
185x12
205x10
225x5
Rope Hammer Curls
35x15
50x12
65x10
72.5x10
superset
Rope Tricep Pushdowns
35x12
42.5x10
50x10
65x10
Standing Cable Bicep Curls
20x15
25x10
30x10
35x10
superset
One Arm Reverse Tricep Cable Extensions
20x15
25x10
30x10
35x10
PM Training: Shoulders and Arms
Shoulders
Smith Machine Military Press
95x30
115x20
165x15
205x11
225x7
255x3
225x8
superset
Dumbbell Lateral Raises
15x30
20x20
25x15
35x10
45x5
45x6
Smith Machine Military Press
DTP Extreme Drop set
115x5, rest 5 secs, 115x10, rest 10 secs, 115x15, rest 15 secs, 115x20
Barbell Upright Rows
135x10
135x10
155x6
135x10
Dumbbell Lateral Raises
3 sets 20x10
Barbell Shoulder Shrugs
135x30
225x20
315x15
455x10
Arms
Barbell Wide Grip Curls
65x10
85x10
95x10
125x4 drop 115x4 drop 85x4 drop 65x5
superset
DB French Curls
65x10
90x10
90x10
90x10 drop 50x10 drop 30x10
Zottman Curls
20x10
30x10
30x10
30x10
superset
Barbell Skull Crushers
65x10
85x10
95x8
115x6
Spider Curls
50x15
65x12
65x12
65x12
superset
Barbell Close Grip Bench
135x18
185x12
205x10
225x5
Rope Hammer Curls
35x15
50x12
65x10
72.5x10
superset
Rope Tricep Pushdowns
35x12
42.5x10
50x10
65x10
Standing Cable Bicep Curls
20x15
25x10
30x10
35x10
superset
One Arm Reverse Tricep Cable Extensions
20x15
25x10
30x10
35x10