Seated Military Press 4 Sets : 30 Kg - 12 Reps x2, 40 Kg - 10 Reps x2
Dumbbells Arnold Press 3 Sets : 11 Kg - 12 Reps, 12 Kg - 10 Reps, 15 Kg - 10 Reps
Twist Of Fun 5 Kg - 12 Reps x3. Sadly No Photo Since I Cant Find It In The Internet.. Plust The Name Twist Of Fun Is The One That I Made Up.. Certainly Its Not Fun At All This Exercise Is Murder To My Delts.. How Is It? Alright You Start It Just Like A Normal Dumbbell Shoulder Press.. Then Otw Down You Rotate Your Arms Forward So Basically Both Your Arms Are Extended In Front Of Your Chest Then Rotate It Back To Your Starting Position.. And That Is One Reps..
Seated Bent Over Lateral Raise 3 Sets : 15 Kg - 15 Reps, 18 Kg - 12 Reps, 20 Kg - 10 Reps
Bent Arm Lateral Raise 3 Sets : 11 Kg - 15 Reps, 12 Kg - 12 Reps, 15 Kg - 10 Reps
Standing Lateral Raise 3 Sets : 11 Kg - 15 Reps x3
Cable Upright Row 3 Sets : 60 Lbs - 15 Reps, 70 Lbs - 15 Reps, 80 Lbs - 15 Reps
Reverse Cable Crossover 3 Sets : 40 Lbs - 15 Reps, 50 Lbs - 15 Reps, 60 Lbs - 15 Reps
The Shrug 50 Kg - 20 Reps x4
TRue To THe BOne!
W
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