Arnold Twist 4 Sets : 12 Kg - 12 Reps x2, 15 Kg - 12 Reps x2.
Wadi's Twist Of Fun (For Diagram Click Here) 4 Sets : 5 Kg - 12 Reps x2, 7 Kg - 10 Reps x2. Sampai Hajat Menaikkan Weight On This Exercise.
Bent Arm Lateral Raise 4 Sets : 11 Kg - 15 Reps x2, 12 Kg - 12 Reps, 15 Kg - 10 Reps.
Standing Alternate Dumbell Front Raise 4 Sets : 7 Kg - 15 reps, 8 Kg - 15 Reps, 11 Kg - 12 Reps, 12 Kg - 10 Reps. On This Exercise I Superset The First Two Sets Then I Had 60 Secs Rest Then Superset The Last Two Sets!
Plate Front Raise 4 Sets : 10 Kg - 15 Reps x2, 15 Kg - 12 Reps x2.
Reverse Cable Crossover 3 Sets : 20 Lbs - 15 Reps, 25 Lbs - 15 Reps, 30 Lbs - 12 Reps. Only Managed To Do 3 Sets Here Because I Hurt My Right Shoulder Muscles. Damn!
One Hand Bent Cable Lateral Raise 3 Sets : 15 Lbs - 15 Reps x3. Also Doing 3 Sets Saja.. With A Very Light Weight. Nursing That Right Shoulder!
Cable Upright Row 4 Sets : 50, 60, 70, 80 Lbs - 15 Reps Each Set.
The Shrug! 3 Sets : 60, 90, 110 Kg - 15 Reps Each Sets!
That's It 10 Games Target For Shoulder Session Achieved! I Thought To Myself Man This Gonna Hurt In The Morning.. And Rightly So.. No Protein Shake, Not Amino Pills For Recovery.. Doing It Naturally.. And My Shoulder! Ouch!
TRue To THe BOne!
W
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