Exercise: 3-4 sets, (weight) 12-14 reps
Rest periods 1-2 minutes
Band Raises, Front, Side, Rear: (50) 10, 10, 10
DB Press: (100) 12, [(100) 8, (80) 4], [(70) 11, (50) 3]
DB Front Raise: (25) 14, 14, 12
DB Side Raise: (30 14, (35) 12, (30) 12
Military Press (standing): (135) 12, 10, 9
Rear Cable FLy: (17.5) 14, (22.5) 14, 12
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