Friday, July 10, 2015 - Shoulders
A.M. - Weights
[Standing Dumbbell Alternating Front Raise - 13/10/8/13-8Standing Dumbbell Alternating Lateral Raise - 13/10/8/13-8
Standing Bent Dumbbell Reverse Flye - 13/10/8/13-8
(Standing Straight-Arm Dumbbell Plyo Flye - 8/8/8)]
4 - #{40, 50, 60, 40-30}
(3 - #{20})
[Seated Arnold Shoulder Press - 15/12/10/Failure
Standing Elbows-In Dumbbell Plyo Flye (Palms Out) - 10/8/6/Failure]
4 - #{60, 70, 80, 90}
4 - #{40, 50, 60, 40}
[Cable Cross Shoulder Extension - 12/10/8/Failure Drop Set
Shoulder Press Machine - 25/20/15/Failure]
4 - #{10, 12.5, 15, 10-5}
4 - #{50, 60, 65, 50}
Standing Barbell Military Press (Front then Back)- Failure
1 - #{60}
Shoulder Press Machine - 25/20/15/Failure]
4 - #{10, 12.5, 15, 10-5}
4 - #{50, 60, 65, 50}
Standing Barbell Military Press (Front then Back)- Failure
1 - #{60}
Est. Calories ~ 515
A.M. - Cardio
Elliptical - 20 minutes, 16 resistance
Est. Calories ~ 340
Treadmill - 60 minutes, 3.6 mph / 14.5 incline
Est. Calories ~ 940
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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