Wednesday October 30 Shoulders

Posted on 31 October 2013

SHOULDERS
active warmup
4x10 giant set
Cable side raise
Cable front raise
Cable press

5x5 push press

4x10 machine press dropset last set

GIANT SET 3x10
Lateral raise
Up and backs
Bent over lat
Bradford press

4x10 rope pulls

4x10 reverse cable flies




5 minute stair stepper warm up
>
> 40 situps
> 30 pushups
> 20 burpees
> 10 atomic sit-ups

1/2 mile run

> 30 situps
> 20 pushups
> 10 burpees
> 20 atomic sit-ups

1/2 mile run

> 20 situps
> 10 pushups
> 20 burpees
> 30 atomic sit-ups

1/2 mile run

> 10 situps
> 20 pushups
> 30 burpees
> 40 atomic sit-ups
5 minute cool down walk on treadmill


>
> 20 sit-ups
> 10 pushups
> 20 box jumps
> 30 pull-ups
>
> 30 sit-ups
> 20 pushups
> 10 box jumps
>
> 20 sit-ups
> 10 pushups
> 10 sit-ups

 

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