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Today’s Workout!
Shoulders
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Lying Cable Rear Delt Flye 3 12-15 Shoulders 15 x 15lbs
15 x 15lbs
15 x 15lbs
12/17.5 12/17.5 25/17.5
Cable Lateral Raise 3 12-15 Shoulders 15 x 5lbs
15 x 5lbs
15 x 5lbs
12/12.5 12/12.5 20/12.5
Cable Front Raise 3 12-15 Shoulders 15 x 7.5lbs
15 x 7.5lbs
15 x 7.5lbs
12/12.5 12/12.5 30/12.5
Standing Dumbbell Shoulder Press Alternating Arms 3 12-15 Shoulders 15 x 15lbs
15 x 15lbs
15 x 15lbs
12/20.0 12/20.0 25/20.0
Barbell Shoulder Press 3 12-15 Shoulders 15 x 70lbs
15 x 70lbs
15 x 70lbs
12/90.0 12/90.0 20/90.0
Dumbbell Shrug 2 12-15 Traps 15 x 45lbs
15 x 45lbs
12/60.0 12/60.0
Barbell Shrug 3 12-15 Traps 15 x 155lbs
15 x 155lbs
15 x 155lbs
12/225.0 12/225.0 25/225.0
Straight-Arm Pushdown 2 12-15 Traps 15 x 144lbs
15 x 144lbs
12/250.0 25/250.0
Cable Internal Rotation 2 12-15 Shoulders 15 x 10lbs
15 x 10lbs
12/15.0 30/15.0
Cable External Rotation 2 12-15 Shoulders 15 x 10lbs
15 x 10lbs
12/15.0 20/15.0
Incline Reverse Crunch 3 12-15 Abs 12/1.0 12/1.0 30/1.0
Cable Crunch 3 12-15 Abs 15 x 57.5lbs
15 x 57lbs
15 x 57lbs
12/1.0 12/1.0 30/1.0
Dumbbell Side Bend 2 12-15 Abs 15 x 30lbs
15 x 30lbs
12/40.0 25/40.0

One more day to finish this 10-week routine. It actually went quicker than that, because I worked 7 days a week for the most part without too many rest days. As you can see above, significant or decent gains across the board. This is the key. Increased weight means muscles are getting bigger, even if I can’t see them yet.

Tomorrow we end this workout with the final leg day. What workout will I do next? You’ll have to stay tuned to find out.

See you tomorrow!!

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