Post by shanegouge on Feb 14, 2012 21:09:10 GMT -5
T bar rows-
3 sets of 10
Seated military press(dumbbells)-
1 set of 10
1 set of 9
1 set of 8
Seated deltoid cable pulls-
3 sets of 10
Seated rows(wide)-
3 sets of 10
Lateral raises-
2 sets of 8 each arm
Iso rows(machine)-
2 sets of 10
1 set of 9
Plate raises-
2 sets of 10 wide grip
2 sets of 10 narrow grip
Dumbbell shrugs-
3 sets of 10
3 sets of 10
Seated military press(dumbbells)-
1 set of 10
1 set of 9
1 set of 8
Seated deltoid cable pulls-
3 sets of 10
Seated rows(wide)-
3 sets of 10
Lateral raises-
2 sets of 8 each arm
Iso rows(machine)-
2 sets of 10
1 set of 9
Plate raises-
2 sets of 10 wide grip
2 sets of 10 narrow grip
Dumbbell shrugs-
3 sets of 10