Here is the workout:
Shoulders and Arms | Round 1 | Round 2 |
Alt. Shoulder Press (65lb bar) | 10 | 10 |
In/Out Bicep Curls (65lb bar) | 10 | 10 |
Overhead Tricep Ext. (65lb bar) | 10 | 8 |
Swimmer's Press (65lb bar) | 8 | 6 |
Alt. 1-Arm Sup Curl (25lb db) | 10 | 8 |
Dips | 15 | 17 |
Upright Rows (65lb bar) | 10 | 8 |
Static Curls (25lb db) | 12 | 10 |
Overhead Tricep Ext. (65lb bar) | 10 | 7 |
Seated Shoulder Flys (20lb) | 8 | 8 |
Cohen Curls (65lb bar) | 6 | 6 |
Lying Tricep Ext. (65lb bar) | 10 | 10 |
Straight Arm Ext (10 db) | 16 | 16 |
Congdon Curls (65lb bar) | 6 | 6 |
Side-Tri-Rise | 8 and 8 | 8 and 8 |
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