TRICEPS:
Rope extensions 3x warmup
one arm tricep extensions 7,7,7
Close grip bench 5,5,5
Skull crushers 5,4,3
Kick backs 12,12
SHOULDERS:
Push press5,3,2,2
Behind the neck press 6,6,6
Shrugs 12,12,10
Upright rows 8,8,6
Reverse pec Dec 8,8
Lateral raises 12,12
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