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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