Shoulder Workout Log

1) Shoulder Military Press!

• 4 Sets - 15 Kg - 8 Reps, 20 - 6, 25 - 5 & 10 - 12 (Cool Down Weight).

2) Behind Neck Shoulder Military Press!

• 4 Sets - 12.5 Kg - 8 Reps, 15 - 6, 20 - 5 & 10 - 12 (Cool Down Weight). Inda Ku Konpiden Ni Membuat Bukannya Apa Pasalnya Jarang Di Buat Bah Iatah Start Up Light.. In Shaa Allah Next Time Ard Will Add A Few More Weights.

3) Dumbbells Shoulder Press!

• 4 Sets - 15 Kg - 8 Reps, 18 - 6, 20 - 6 & 11 - 12 (Cool Down Weight)

4) Dumbbells Reverse Fly!

• 4 Sets - 15 Kg - 12 Reps, 18 - 10, 24 - 6 & 30 - 6. No Cool Down Weight.. Pasalnya Kawanku.. Alang2 hahahaha Dulur Saja Tia.. I Ong! 

5) Alternate Dumbbells Front Lateral Raise!

• 4 Sets - 12 Kg - 10 Reps, 15 - 8 & 18 - 6

6) Upright Row!

• 4 Sets - 20 Kg - 10 Reps, 30 - 8 & 40 - 6

7) The Shrug!

• 4 Sets - 70 Kg - 12 Reps, 90 - 12, 160 - 15 & 200 - 15

TRue To THe BOne!

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