Jan 30th
Delts
Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA’s, 30g’s AAEFX Karbolyn
Post w/o’s: AAEFX’s NF Pro, soy nut, Pepitas Nut, low fat Chocolate Milk, spinach shake. HBM, GlutaZorb
W/O
Bb Overhead Press
1. 45 (bar) x warm up
2. 115 x 10
3. 135 x 10
4. 185 x 5
5. 155 x 12
6. 135 x 12
Side Cable Delt raises, single arm, L/R no break L/R then a break.
1. 15 x 12/12, 12/12
2. 15 x 12/12, 12/12
Same as 4 sets.
Incline Bench Db Reverse Flies.
1. 30’s x 10
2. 20’s x 12
3. 20’s x 12
Side Db side raises
1. 20’s x 10
LBA Pro, LG -5, Cell Rush
2. 20’s x 10
3. 20’s x 12
Same as 16 sets
W/O #2 = gym play time
H.S. ISO Shoulder Press (total weight)
1. 200 x 10
2. 290 x 1
3. 290 x 1
4. 200 x 15
Extended Arm Reverse Flies
1. 130 x 10
2. 205 x 8
3. 295 x F
4. 160 x 12
Daily total of 24 sets
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