Originally Posted by
AKD_FitChick
Hey all.....sorry for the late post....super busy, bought a new car last night and have been going non stop. Made the gym this morning for shoulders and arms....here goes....
Side Raise
2 warm/feelers
1 working 25lb DB's each 5 reps
drop 22.5 7reps
drop 20 7 reps
Overhead press BB
1 warm 50lb 7 reps
1 working 60lbs 4 reps
2 working 60lbs 5 reps (I tried to go to 65 here and could only get partial up.....)
drop 55lbs 4 reps
Cable Upright Row Straight bar/Bicep Curls Straight bar/ 35lb plate front raises......All SUPERSET
rows
Warm
1 80lbs 10 reps
2 90lbs 7 reps
drop 85lbs 8 reps
biceps
warm 65lbs
80lbs 6reps
80lbs 3 reps
drop 75lbs 7 reps
3 sets of 10 front raise with plate
Reverse Cable
1 warm
2 working
2 drop
DB in and out biceps - Superset with bent over delt row
warm 20lb db's each 5 each way
1 22.5lb db's 6 each way
2 25lbs db's 4 each way
drop 22.5 5 each way
Dring curls elevated shoulder height
60lbs 8 reps
40lbs 7 reps
40lbs 5 reps
BB curls
45lb 10 reps
50lbs 5 reps
SO SORE and tired by now
Tri rope pull
warm 75
1 working 80lbs 6 reps
drop 75lbs 7 reps
drop 70lbs 6 reps
tri machine - 1 warm, 1 working, 1 drop
165, 180, 165
I was TOAST.....I did do V bar tri's but dont' remember weights......
Felt great! Shoulders felt great, strong!!!
Sorry late on the post! I hope you all are having an amazing day!!!!