3 September 2011: Back and deltoids

Pullover (machine): 3 sets of 20 reps

Compound row (machine): 3 sets of 15 reps

Cable seated row: Super set (changing grip to wide grip to target more of the rhomboids and rear deltoids) — 3 sets of 12 reps

Cable front/rear pulldown (superset): 1 set of 20, 2 sets of 15, 2 sets of 12

Vertical Row (cable): 1 set of 20, 2 sets of 15, 2 sets of 12

45-degree hyperextension: 3 sets of 20, 2 sets of 15 (6 lb medicine ball)

Bent over row: 3 sets of 12 reps

Barbell shrugs: 1 set of 20, 2 sets of 15, 2 sets of 10

Shoulder press (machine): 2 sets of 15, 2 sets of 12 (parallel grip), 1 set of 12

Standing shoulder press (dumbbell): 3 sets of 15 reps

Shoulder press (dumbbell): 3 sets of 12, 2 sets of 8

Front raise: 2 sets of 15, 2 sets of 12

Lateral raise (dropset): 1 set of 6 reps (20 lbs), 1 set of 6 reps (15 lbs), 1 set of 6-8 reps (12.5 lbs), 1 set of 8 reps (10 lbs), 1 set of 8-10 reps (8 lbs), 1 set of 10-12 reps (5 lbs), 1 set of 20 reps (3 lbs), 1 set of 30 reps (2.5 lbs)

Cardio: Treadmill — 15 mins, 3 min cooldown

  1. gymratconfessions posted this