Oct 26 – Shoulders and Bicep

Weight: 250.6

1) Seated Military Press

295 x 7 (6 + 1 forced)

2) Standing DB Lateral Raise

40 x 8
55 x 9 + 3 partials

3) Cybex Kneeling Lateral Raise
150 x 8

170 x 9 Full Reps

4) Pin Loaded Cybex Press with Narrow grip
150 x 8

Stack x 13 ( very hard 13th rep lol)

5) Chest Supported Rear DB Fly
40 x 10
50 x 13 + 5 Partials

6) Reverse Pec Deck
150 x 8

170 x 7 + 2 forced Reps

7) Single Arm Bicep Curl Machine cybex
50 x 10
60 x 9 last rep being forced

8) Cybex Standing Cable Curl

30 x 10
40 x 10
50 x 8 / Drop 30 x 10

9) Rope Hammer Curl
47.5 x 10
47.5 x 8 / Drop 30 x 8 / 20 x 10