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YRT-Medley Shoulder Day (Week 1)

April 27

SHOULDERS

  • SMITH MACHINE SHOULDERS PRESS (5 sets of 20,15,10,8,6 reps)

REAR DELTS

SUPERSET x 3 SETS

  1. REAR DB DELT RAISES OVER INCLINE BENCH (4 sets of 15,12,10,8 reps)
  2. REVERSE PEC DECK (4 sets of 15,12,10,8 reps)

SIDE DELTS

  • DUMBBELL OR MACHINE LATERAL RAISES (3 sets of 15,10,8 reps)
  • SINGLE ARM DUMBBELL LATERAL RAISES (3 sets of 15,12,8 reps per arm)

FRONT DELTS

SUPERSET x 3 SETS

  • MACHINE SHOULDER PRESS (3 sets of 15,10,8 reps)
  • SINGLE ARM FRONT DUMBBELL RAISE (3 sets of 15,10,8 reps)

TRAPS

SUPERSET x 3 SETS

  • DUMBBELL SHRUGS (3 sets of 18,10,6 reps)
  • HEX BAR OR BARBELL SHRUGS (3 sets of 18,10,6 reps)

ABS

  • MACHINE CRUNCHES (4 sets of 25,20,15,15 reps)
  • CABLE CRUNCHES (3 sets of 20,15,15 reps)
  • WEIGHTED INCLINE CRUNCHES (3 sets of 20,15,10 reps)
  • HANGING LEG RAISES (3 sets of 25,25,20)

Details

Date:
April 27
Event Category:
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