SATURDAY |
SHOULDERS/ARMS DAY #2 |
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cable rope face pulls |
4 |
15 |
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set cable at waist height |
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ss |
standing side laterals |
4 |
12 |
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BENT OVER REAR LATERAL |
4 |
12 |
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SS |
rev grip cable tri pushdowns |
4 |
12 |
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used double handles |
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cable overhead bent over ext |
4 |
12 |
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used double handles |
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ss |
single arm rope ext |
4 |
10 |
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aingle arm rope kickback |
4 |
10 |
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ss |
close grip pushups |
4 |
f |
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did amrap on my toes, then dropped to my knee to failure |
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machine dips |
4 |
f |
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run the rack after last set |
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SS |
spider curls |
4 |
10 |
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standing ezbar curls |
4 |
10 |
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wide grip |
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SS |
rope hammer curls |
4 |
10 |
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ez curl bar preacher curls |
4 |
10 |
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ss |
1 arm rope hammers |
3 |
12 |
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seated alternating arm cable curls |
3 |
12 |
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ss |
wrist curls - palm up |
4 |
f |
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wrist curls standing behind back |
4 |
f |
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40 minute LISS |
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