Shoulder Session 08/06/2013

WARM UP SESSION

1) Bradford Press

2) Standing Lateral Raise

3) Ez Bar Front Raise

I Did These 3 Exercise As A Warm Up Session Super Sets Each Exercise  3 Sets For 15 Reps Each.. 1 - 2 - 3 That Is My First Sets.

Dumbbells Shoulder Press 4 Sets : 11 Kg - 15 Reps, 12 Kg - 15 Reps, 15 Kg - 15 Reps, 18 Kg - 12 Reps.

Arnold Press 4 Sets : 8 Kg - 20 Reps, 11 Kg - 18 Reps, 12 Kg - 15 Reps, 15 Kg - 12 Reps.

Bent Over Dumbbells Raise 4 Sets : 7 Kg - 15 Reps x4

Seated Reverse Fly 4 Sets : 15 Kg - 15 Reps, 18 Kg - 15 Reps, 20 Kg - 12 Reps, 27 Kg - 10 Reps.

Upright Row 4 Sets : 10 Kg (5 Kg A Side) - 15 Reps, 15 Kg (7.5 Kg A Side) - 15 Reps, 20 Kg (10 Kg A Side) - 12 Reps, 30 Kg (15 A Side) - 10 Reps.

Plate Front Raise 4 Sets : 10 Kg - 15 Reps x2, 15 Kg - 15 Reps, 20 Kg -12 Reps.

Bent-Arm Lateral Raise 3 Sets : 8 Kg - 20 Reps, 11 Kg - 18 Reps, 12 Kg - 15 Reps.

Shrug 3 Sets : 50 Kg - 20 Reps, 60 Kg - 20 Reps, 70 Kg - 20 Reps.

The Last Two Session I Only Managed To Have A 3 Setter. My Hand Kajar2 And My Shoulder Beginning To Nyilu.. Just Imagine I Have To Walk To And Back To Keep On Applying Hot Rubs.. Hahahaha I Think From This Day Onwards I Might Just Keeps On Applying Hot Rubs Lakas Panas And Berpaluh Hehehe..

TRue To THe BOne!

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