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August 17, 2016 @ 8:00 am - 5:00 pm
Except when noted, for all exercises, choose a weight where you hit failure at/before specified reps. If you fall short of the rep range, use the rest/pause method to get the remainder of the reps.
Hammer Machine Shoulder Press (4 sets of 12 reps)
Standing Dumbbell Front Raises (3 sets of 12 reps)
Seated Dumbbell Lateral Raises (3 sets of 10 reps)
Standing One Arm Dumbbell Lateral Raises (3 sets of 10 reps)
Bent over Dumbbell Delt Raise (Seated or Standing) (3 sets of 8 reps)
Reverse Pec Deck (3 sets of 8 reps)
Lying Leg Curls (5 sets of 8 reps)
Decline Crunches (Weighted) (3 x 20)
Torso Twist Machine (3 x 20)