Warm Up: DB Back Pinch Shrug 4x15 moderate weight.
Barbell Overhead Press: Progressive load to find 6-8 Rep Max. Then 3x6-8 reps at that weight. *Tuck glutes underneath and lock out legs.
SS: (Heavy) Seated DB Overhead Press / (Lighter)Seated Arnold Press. 4x12/Max Effort *Keep angle of arms out to a 45 degree angle instead of out completely lateral. Arnold Press: DB Palms start facing toward you then as you press up rotate them out. Rotate them in as you lower.
DB Hammer Shoulder Alt. Front Raise. 2x20-30 total reps. *DBs should be up and down instead of palms facing the floor.
DB Hammer Shoulder Alt. 45 Angle Raise. 2x20-30 total reps.
DB Hammer Shoulder Alt. Lateral Raise. 2x20-30 total reps.
DB 45 Degree Bench Prone (facedown) Rear Delt Pull:
Dropset- Max effort each. 4x(heavy between 5-8reps), (moderate between 8-15reps), (lighter between 15-25 reps). *Elbows pull up toward the ceiling closer to your head instead of using your back muscles. Focus on rear delt.
Biceps: *Keep elbows in front of the body. Strict form!
Alt. DB bicep Curl x100.
EZ bar curl BOTTOM half curl. (Moderate load) X50.
EZ bar curl TOP half curl. (Moderate load) X50.
EZ bar curl FULL curl. (Moderate load) x50.
Black Band Bicep Curl: x100 AFAP.
Triceps:
EZ Bar (or parallel grip short curl bar) Skull Crusher: 4x15-25 light. *Find your angle with your elbows and keep them at that angle.
Single Arm Tricep kick back: 4x10-15 each side. *Keep elbow pulled high up toward ceiling.
Overhead seated tricep ext. Double Arm: 4x15. *Keep hips tucked underneath.
Single arm (LIGHT) seated overhead tricep ext. 2x25/side.
SS: CBL tricep straight bar press down / CBL straight bar reverse grip tricep pull down. 6x5 (heavy)/10 (lighter). *use rotating straight bar attachment.
Band Reverse grip single arm tricep pull down: x100/side. *keep palm facing up.
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