THURSDAY

Warm Up:

- barbell over head press: use 45 lb bar or lighter

- front: 30 reps

- behind neck: 30 reps

Work: Shoulders

- rear/ side delt raise: 5/ 5 reps, 10/ 10 reps, 15/ 15 reps, 20/ 20 reps

- side/ rear delt raise: same rep count

Work: Arms: 4 sets/ 10 reps

- triceps: dips

- biceps: seated dumbbell curl

- forearms: barbell wrist curl

Work: 3 sets/ 20 reps

- triceps: dumbbell oor cable kick backs

- biceps: peacher or machine curl

- forearms: reverse cable curl

Work: 3 sets/ 15 reps

- sit ups

- mermaids: L/ R

Comment 0 Likes