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Old 05-20-2011, 06:17 PM   #28
Rich Knapp
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Join Date: Mar 2010
Location: Appleton, WI
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Training Exp: > 13 years
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May 20th

Delt and Abb’s – 30 sets for the day

“A” Workout = Delts 9 sets, Sarcoplasmic Hypertrophy, continues tension, rest pause.

 2-0-2-0 tempo.

Single Arm, Low Cable, Side Delt Raises

1. 20 x 15

2. 20 x 15

3. 20 x 15

Single Arm, Low Cable, Front Delt Raises

1. 20 x 15

2. 30 x 15

3. 30 x 15

Single Arm, Low Cable, Rear Delt Pulls

1. 30 x 15

2. 30 x 15

3. 30 x 15

“B” Workout = Delt and Abb’s – 21 sets, Myofibrillar, Sarcoplasmic - Hypertrophy ending in saturation.

Machine Side Delt Raises, 3-6-1-6 tempo

1. 50 x 15

2. 95 x 8

3. 125 x 3

4. 125 x 2

5. 125 x 3

6. 130 x 3

7. 130 x 2

8. 70 x Sat set

H.S. ISO Shoulder Press, 2-3-2-1 tempo

1. 200 x 10

2. 290 x f

3. 250 x 4

4. 250 x 3

5. 200 x 14

Db Seated Front Delt Raises

1. 35 x 10

2. 35 x 6

3. 35 x 9

4. 35 x 10

Abb Crunch Machines

1. 75 x 15

2. 95 x 10

3. 100 x 8

 Liquid sups

4. 100 x 8
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