Shoulder Session 13/05/2013

Shoulder/Miliraty Press Using Smith Machine 4 Sets : 30 Kg - 15 Reps, 40 Kg - 12 Reps, 50 Kg - 10 Reps, 60 Kg - 8 Reps

Arnold Twist 3 Sets : 11 Kg - 15 Reps, 12 Kg - 12 Reps, 15 Kg - 10 Reps

Step 1 

Step 2

Step 3

Step 4 (Squeeze Those Shoulders And Delts When Rotating Down)

Wadi Twist Of Fun Hahaha (I Do Not Create This Move But I Do Not Know The Name So I Just Made One) 3 Sets : 5 Kg - 15 Reps

Seated Bent Over Lateral Raise 3 Sets : 20 Kg - 15 Reps, 24 Kg - 12 Reps, 27 Kg - 10 Reps

Bent Arm Lateral Raise 3 Sets : 11 Kg - 15 Reps, 12 Kg - 12 Reps, 15 Kg - 10 Reps

Upright Row 3 Sets : 10 Kg - 15 Reps, 20 Kg - 12 Reps, 30 Kg - 10 Reps

Shrug 3 Sets : 50 Kg - 15 Reps x3

One The Crazy Workout Session We had.. 3 Guys Nailing It In Just Over An Hour.. In Fact Most Of Our Sessions Lately We Did Fast.. Barely 30-60 Secs Rest Between Sets And Games.. Kang Pengsan Jua But Who Cares Yang Penting Calories Banyak Burn!

TRue To THe BOne!

W