16th January 2019
session 1: Delts + Traps:
Deadstop smith presses
3 sets of 10 (rest/paused), 2.5 plates
rear delt cable flies
3 sets of 10-12 –> strip the last set for another 10-12
Heavier this time.
side dumbbell raises
25,5kg x 8+3 cheated, stripset: 25,5 –> 20,5 –> 15, 10 reps each
side cable
12,5 kg 3 sests of 10
Upped the weight! 🙂 Remember to enjoy the negatives and the stretch!
DB shrugs – 3 sets to failure (150lbs)
supersetted with
Rope face pulls – 38kg x 15
100 reps of cable crunches (30kg, practice your ab/thigh shot)
