phmcgru
Pro-Member
TROG Posts: 5
Forum Posts: 1001
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SHOULDERS
MACHINE SHOULDER PRESS:
30KG/12R WARM UP
30KG/12R WARM UP
90KG/10R
90KG/8R
70KG/9R
50KG/10R
30KG/10R
FRONT PLATE RAISE:
SUPERSET
25KG/10R
20KG/10R
15KG/11R
SUPERSET
25KG/10R
20KG/10R
15KG/10R
D.B. LAT RAISE:
20KG/12R
20KG/12R (INCREASE NEXT TIME)
SMITH MACHINE SHRUG:
125KG/12R
165KG/12R
205KG/8R
195KG/8R
TRI'S
SCULL CRUSHERS:
40KG/8R (ALL SETS DEEP)
45KG/8R
40KG/8R
CLOSE GRIP BENCH:
65KG/12R
85KG/8R
75KG/10R
STRAIGHT BAR PUSHDOWN:
STACK
16/10R
16/8R
16/8R
BI'S
BAR CURL:
40KG/10R
40KG/9R
40KG/8R
DOUBLE BI CABLE CURL:
STACK
3/12R
5/8R
5/8R
4/8R
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