18th January 2019
session 2: Delts + Traps:
Deadstop smith presses
3 sets of 10 (rest/paused), 2.5 plates plus 0,5kg per side
rear delt cable flies
3 sets of 15, 15kg (little momentum at the end)
side dumbbell raises
25,5kg x 10 cheated, stripset: 25,5 –> 21 –> 15, 10 reps each
side cable
13kg 3 sests of 10
enjoy the negatives!!!
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)
