January 9, 2019 at 10:37 am #3629
9th January 2019
session 1: delts + traps
Very high incline smith press
2.5 plates plus 0.5kg, 3 sets of 10 rest/pause
immediately after last set jump into
rear delt cable flys
12,5 kg x 20, 3 sets (little momentum used)
Like is said, for rear delts, especially on this exercise, higher reps give me better results.
side dumbbell raises
25,5kg x 7+3 (cheated), strip set: 25,5 –> 20,5 –> 15 x 10 reps each
DB shrugs 60kg x 3 sets 0f 10-12
cable straight bar upright rows 38kg x 3 sets of 15 (little cheat if needed)
DC stretch for delts immediately after last set.