Scare Crow
Standing Lateral Raise
Bradford Press
As Warm Up Session I Super Set These 3 Exercises For 3 Sets Each With 30 Secs Rest In Between Exercises. So The Workout Broke Into These : Scare Crow With Dumbbells 2 Kg Dumbbells - 15 Reps Straight Into Standing Lateral Raise 2 Kg Dumbbells - 15 Reps And Straight To Bradford Press Ez Bar No Weights - 15 Reps 30 Secs Rest And Start All Over Again For 3 Sets.
Seated Military Press On Smith Machine 5 Sets : 20 Kg - 12 Reps, 30 Kg - 12 Reps, 40 Kg - 12 Reps, 60 Kg - 10 Reps, 10 Kg - 15 Reps (Drop Weight)
Arnold Press 4 Sets : 11 Kg - 12 Reps, 12 Kg - 11 Reps, 15 Kg - 10 Reps, 7 Kg - 15 Reps (Drop Weight).. I Choose To Do Both Presses With A Drop Weight At The End Because I Know My Right Shoulder Wasn't A 100 % And After The Warm Up Session And The Presses I Started To Feel It Again Pffts
Bent Over Lateral Raise 4 Sets : 15 Kg - 12 Reps, 18 Kg - 12 Reps, 20 Kg - 12 Reps, 24 Kg - 10 Reps.
Bent Arm Lateral Raise 3 Sets : 11 Kg - 12 Reps, 12 Kg - 12 Reps, 15 Kg - 12 Reps
Dumbbell Single Hand Alternate Front Raise 2 Sets : 8 Kg - 12 Reps, 11 Kg - 12 Reps. Only Managed To Do 2 Sets Of Full Repetitions.. My Right Shoulder Met Its Threshold While Doing This.. So For The Next Weeks Or Month I Need To Avoid Single Hand Front Raises.. Isk Isk And By That My Shoulder Session Concluded.. What To Do Dah Sakit Better Stop Kan Kan
Seated Military Press On Smith Machine 5 Sets : 20 Kg - 12 Reps, 30 Kg - 12 Reps, 40 Kg - 12 Reps, 60 Kg - 10 Reps, 10 Kg - 15 Reps (Drop Weight)
Arnold Press 4 Sets : 11 Kg - 12 Reps, 12 Kg - 11 Reps, 15 Kg - 10 Reps, 7 Kg - 15 Reps (Drop Weight).. I Choose To Do Both Presses With A Drop Weight At The End Because I Know My Right Shoulder Wasn't A 100 % And After The Warm Up Session And The Presses I Started To Feel It Again Pffts
Bent Over Lateral Raise 4 Sets : 15 Kg - 12 Reps, 18 Kg - 12 Reps, 20 Kg - 12 Reps, 24 Kg - 10 Reps.
Bent Arm Lateral Raise 3 Sets : 11 Kg - 12 Reps, 12 Kg - 12 Reps, 15 Kg - 12 Reps
Dumbbell Single Hand Alternate Front Raise 2 Sets : 8 Kg - 12 Reps, 11 Kg - 12 Reps. Only Managed To Do 2 Sets Of Full Repetitions.. My Right Shoulder Met Its Threshold While Doing This.. So For The Next Weeks Or Month I Need To Avoid Single Hand Front Raises.. Isk Isk And By That My Shoulder Session Concluded.. What To Do Dah Sakit Better Stop Kan Kan
TRue To THe BOne!
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