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August 24, 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, or drop the weight slightly.
Standing Leg Curls (4 sets x 15 reps)
Superset w/barbell stiff leg deadlift
Smith Machine Military Press (3 sets of 20 reps)
Barbell Front Delt Raises (3 sets of 20 reps)
Reverse Cable Crossovers (3 sets of 15 reps)
Bent-over Dumbbell Delt Raise over Bench (3 sets of 18 reps)
Sitting Dumbbell Lateral Raises (3 sets of 20 reps)
One Arm Standing Dumbbell Lateral Raises (2 sets of 15 reps)
Decline Crunches (Weighted) (3 x 20)
Rope Crunches (3 x 20)