Dynamite Delts 5

Arm Annihilator
Arm Annihilator

SMITH MACHINE SHOULDER PRESS
5 sets of 25,15,12,10,6 reps

DUMBBELL FRONT RAISES
4 sets of 20,15,10,8 reps per arm

DUMBBELL SIDE LATERAL RAISES (SINGLE ARM)
4 sets of 15,12,10,8 reps per arm

CABLE LATERAL RAISES
3 sets of 15,12,8 reps per arm

SUPERSET
BENT OVER DUMBBELL FLYES
4 sets of 20,15,12,8 reps
REVERSE PEC DECK
4 sets of 20,15,12,8 reps

BICEPS

SINGLE ARM MACHINE PREACHER CURLS
4 sets of 18,12,8,5 reps per arm

DUMBBELL HAMMER CURLS
4 sets of 15,12,10,9 reps

BARBELL CURLS
4 sets of 15,12,8,6 reps

DUMBBELL SHRUGS
6 sets of 15,12,10,8,6,6 reps

No votes yet.
Please wait...

Be the first to comment

Leave a Reply

Your email address will not be published.


*