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YRT-Medley Shoulder Day (Week 6)

June 1

PRE-EXHAUST/WARMUP

  • SINGLE ARM FRONT CABLE RAISES RAISE (3 sets of 15,12,10 reps)

MAIN SHOULDERS

  • ARNOLD DUMBBELL SHOULDER PRESS (5 sets of 20,15,12,10,8 reps)

FRONT DELTS

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

SIDE DELTS

  • MACHINE LATERAL RAISES (3 sets of 16,12,8 reps per arm)
  • SINGLE ARM DUMBBELL LATERAL RAISES (3 sets of 16,12,8 reps per arm)

REAR DELTS

  • BENT OVER DUMBBELL REVERSE FLYES (3 sets of 16,12,10 reps)
  • REVERSE DUMBBELL FLYES ON INCLINE BENCH (3 sets of 16,12,10 reps)

TRAPS

SUPERSET x 3 SETS

  • BARBELL OR SLED SHRUGS (3 sets of 12,12,12 reps)
  • DUMBBELL SHRUGS (3 sets of 12,12,12 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)
  • PREACHER DUMBBELL CURLS (3 sets of 15,12,10 reps)
  • DUMBBELL HAMMER CURLS (3 sets of 15,12,10 reps)

ABS 

  • 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:
June 1