laterals: 5's-15; 10's-15; 15's-20; 20's-15; 25's-15; 30's-15
hammer strength shoulder press: 90-20; 140-15; 190-9
machine rear laterals: 100-20; 120-15,10
seated dumbell curl: 10's-15; 15's-15; 20's-12; 25's-12; 30's-12; 35's-9
superset with rope pushdown: 40-15; 60-15; 80-15; 100-12; 120-8,8
1 arm machine curl: 65-10,9,8
1arm machine triceps: 80-15, 12, 10
hammer curls: 30's-12,9,6
superset with 1 arm lying triceps extension: 30-12,8,6
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