W1 Shoulders, W2 Hams & Glutes, W3 Arms

04/22/14

Workout 1 Shoulders
"JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
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Shoulder Press/ Push Press (65) 10/5, (75) 10/5, (95) 10/5
Rear Fly Machine 4 x 15
Seated Lateral Raise 4 x 10

Workout 2 Hams & Glutes
Abductor 4 x 15
Single Leg Press 3 x 10
Stiff LEg Deadlift 3 x 10
Prone Leg Curls 3 x 15

Workout 3 Arms
3 rounds of:
Ropes (alternating waves) 60 seconds
Rope Pulleys 60 seconds
Rest 60 seconds
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Seated Alternate DB Curl 3 x 10
Preacher Curl (50) 3 x 12
Rear Forearm Curls 4 x 10