Clean And Jerk To Military Press 5 Sets : 12 Kg - 10 Reps x 2, 18 Kg - 10 Reps x2, 30 Kg - 8 Reps. This Is Something New Which I Tried.. Its Not Really A Full Clean And Jerk Which Require You To Squad More So To Lifting The Barbells To Thigh Height Then Pulling It Up To My Neck Area Then Giving A Slight Jerk To A Military Pose. I'm Telling You This Is A Great Variations To Doing Shoulder Presses.. Just Pump Your Body Straight Away.. Betul Tak Tipu.. This Exercise Also Train Ur Lower Back.!
Upright Row 5 Sets : 10 Kg - 12 Reps x 5
Plates Front Raise 6 Sets : 10 Kg - 12 Reps x 2, 15 Kg - 10 Reps x 2, 20 Kg - 8 Reps x 2
Bent-arm Lateral Raise 5 Sets : 8 Kg - 12 Reps x 2, 11 Kg - 12 Reps x 2 12 Kg - 10 Reps
TRue To THe BOne!
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