1) Seated Military Press!
- 4 Sets - 10 Kg - 12 Reps, 15 - 10, 20 - 8, 10 - 12 (Cool Down)
2) Seated Military Press (Behind Neck)!
- Same Number Of Sets As Well As Weights And Repetition.. Getting More Confidence While Doing This.. In Sha Allah Will Try To Increase The Weight By 5 Kg Next Time Around.
3) Arnold Twist Using Dumbbells!
- 4 Sets - 7.5 Kg - 12, 10 - 10, 12.5 - 8, 7.5 - 15 (Cool Down).. Love And Hate Relation With This Exercise.. Its Good For The Deltoids.. It Gave An Extra Punch Especially After U Did Behind Neck Military Press.. But The Twisting Bit Is Such A Bitch Especially When Ur Arms And Shoulder Are Getting The Right Burn N Pump!
4) Reverse Cable Crossover!
- 4 Sets - 30 Lbs - 12, 40 - 10, 50 - 10, 30 - 15 (Cool Down).. Another Personal Fave! I Think I Just Let The Diagram Explain Why I Love It.
5) Bend Arm Lateral Raise!
- 3 Sets - 4 Kg - 15! This Is What I Called Exercise Menyangalkan Sahaja.. Using A Light Weight Dumbbells Try To Hit A High Reps.. The Trick Is To Make Sure To Tighten Those Traps When Ur Arm Reach Shoulder Height.
7)The Shrug!
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