Shoulder Press 5 Sets : 10 Kg (5 Kg Each Side) - 20 Reps x2, 20 Kg (10 Kg Each Side) - 15 Reps x2, 30 Kg (15 Kg Each Side) - 15 Reps.
Tilted Cable Lateral Raise 4 Sets : 30 Lbs - 10 Reps. One Of Those Exercises That I Hardly Do.. Damn Effective To Be Honest But The Awkward Positioning Made Me Malas!
Arnold Dumbbell Press 4 Sets : 5 Kg - 20 Reps, 7.5 Kg - 18 Reps, 10 Kg - 15 Reps, 12.5 Kg - 12 Reps.
Bent-Arm Dumbell Raise 3 Sets : 7.5 Kg - 18 Reps, 10 Kg - 15 Reps, 12.5 Kg - 12 Reps. Yg Ani Alum Ku Berani Banar Mengangkat Yang Barat Or Over Doing It.. It Still Gives A Slight Sharp Pain On My Right Shoulder Joint.
Upright Row 4 Sets : 10 Kg - 15 Reps, 15 Kg - 15 Reps, 20 kg - 12 Reps, 30 Kg - 10 Reps.
High Pulley Cable Pulldown 3 Sets : 50, 60, 70 Lbs - 10 Reps
Barbell Shrug - 120 Kg 12 Reps. Sekali Saja Yg Ku Termampu Because My Shoulders Gives In Udah Ish Nda Puas Ati Alai Eh!
High Pulley Cable Pulldown 3 Sets : 50, 60, 70 Lbs - 10 Reps
TRue To THe BOne!
W
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