#3701
Roman FritzRoman Fritz
Participant

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! πŸ™‚ 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)