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YRT-Medley Shoulder Day (Week 4)

May 18

PRE-EXHAUST/WARMUP

  • SINGLE ARM FRONT DUMBBELL RAISE (4 sets of 15,12,10,8 reps)

MAIN SHOULDERS

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

REAR DELTS

SUPERSET x 3 SETS

  1. INCLINE BENCH DUMBBELL REVERSE FLYES (4 sets of 15,12,10,8 reps)
  2. BENT OVER DUMBBELL REVERSE FLYES (4 sets of 15,12,10,8 reps)

SIDE DELTS

SUPERSET x 3 SETS

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

FRONT DELTS

  • LANDMINE SHOULDER PRESS (4 sets of 15,12,10,8 reps)

TRAPS

SUPERSET x 3 SETS

  • HEX BAR OR BARBELL SHRUGS (3 sets of 15,12,8 reps)
  • DUMBBELL SHRUGS (3 sets of 15,12,8 reps)

BICEPS

SUPERSET x 3 SETS

  1. MACHINE CURLS (3 sets of 15,12,10 reps)
  2. DUMBBELL BICEP CURLS (3 sets of 15,12,10 reps)

SUPERSET x 3 SETS

  1. PREACHER DUMBBELL CURLS (3 sets of 15,12,10 reps)
  2. ROPE HAMMER CURLS (3 sets of 15,12,10 reps)

ABS 

** Abs are to be done between sets **

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

Details

Date:
May 18
Event Category:
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