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  • A Week of Hard Labor Day 4 Shoulders and Arms

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    wendel da costa neves
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    A-Week-Of-Hard-Labor-Day-4-Shoulders-and-Arms

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    193 views1 page

    A Week of Hard Labor Day 4 Shoulders and Arms

    Uploaded by

    wendel da costa neves

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Shoulders & Arms

    Date / Week
    Giant Set
    -Lateral Raise: 20reps W_________ W_________ W_________ W_________ W_________

    -Front Raise: 20reps W_________ W_________ W_________ W_________ W_________

    -V Raise: 20reps W_________ W_________ W_________ W_________ W_________

    -Reverse Raise: 20reps W_________ W_________ W_________ W_________ W_________


    Progressive Set : 1rep to 6reps
    -Hammer Curl to Rotating Press W_________ W_________ W_________ W_________ W_________
    (1, 1, 2)
    Super Set
    -Incline V Curl: 10reps W_________ W_________ W_________ W_________ W_________
    -Incline V Curl: 8reps W_________ W_________ W_________ W_________ W_________
    -Incline V Curl: 6reps W_________ W_________ W_________ W_________ W_________

    -Half Circle: 10reps W_________ W_________ W_________ W_________ W_________


    -Half Circle: 8reps W_________ W_________ W_________ W_________ W_________
    -Half Circle: 6reps W_________ W_________ W_________ W_________ W_________
    18 Biceps Curls: 6 normal, 6
    wide, 6 wider
    -Lower Half W_________ W_________ W_________ W_________ W_________
    -Upper Half W_________ W_________ W_________ W_________ W_________
    -Full Range W_________ W_________ W_________ W_________ W_________
    Super Set
    -Skull Crusher (1, 1, 2) 6reps W_________ W_________ W_________ W_________ W_________
    -Skull Crusher (1, 1, 2) 6reps W_________ W_________ W_________ W_________ W_________

    -Rear Fly: 15reps W_________ W_________ W_________ W_________ W_________


    -Rear Fly: 12reps W_________ W_________ W_________ W_________ W_________
    Super Set
    -Left Arm W____R____ W____R____ W____R____ W____R____ W____R____
    -Kickbacks: 30sec W____R____ W____R____ W____R____ W____R____ W____R____

    -Right Arm W____R____ W____R____ W____R____ W____R____ W____R____


    -Kickbacks: 30sec W____R____ W____R____ W____R____ W____R____ W____R____

    -Tricep Push Ups: 30sec R_________ R_________ R_________ R_________ R_________


    -Tricep Push Ups: 30sec R_________ R_________ R_________ R_________ R_________
    Équipement: Banc Inclinable ou Ballon Stabilisateur, Poids, Barre à Chin-up ou Élastique avec
    attache de porte.

    www.BasementGym.ca , facebook.com/basementgym.ca

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