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Friday: Shoulders
- Cable lateral raises- 4x25 reps, 10lbs
- Seated DB or Military press 3x10 reps, 30lbs
- GIANT SET, 2x15- Reverse pec deck 60lbs, DB side lateral raise 10lbs, front raise 10lbs
- Machine press- 4x15, 60lbs
Followed by cardio
Saturday:
AM fasted cardio
Workout: Arms
- Rope pressdowns- 4x25, 60lbs
- Overhead DB extensions- 3x10, 20lbs
- GIANT SET, 3x15- Straight bar pressdowns 90, 100lbs, skull crushers 50lbs, machine dips
- One arm underhand pressdowns- 4x15, 25lbs
- Standing cable curls- 4x25, 50lbs
- Alternating DB curls- 3x10, 30lbs
- GIANT SET, 2x15- Barbell curls 60lbs, machine curls 50lbs, incline curls 20lbs
- Concentration curls- 3x15, 20lbs