Christine Envall Female Bodybuilder Australia

Training Monday & Thursday: Shoulders, Chest & Biceps

Monday & Thursday: Shoulders, Chest & Biceps                                                           

Front Raises 4 x 10 reps
Lateral Raises 4 x 10 reps
Bent over Lateral Raises 4 x 10 reps
DB Shoulder Press           4 x 10 reps             
Bench Press (M) or DB Flyes (Th) 4 x 10 reps
Nautilus Chest Press (M)    or   Incline Panatta Chest Press (Th) 4 x 10 reps
Cable Cross-Overs 4 x 10 reps
Incline Panatta Chest Press (parallel grip) (M)    or  Vertical Chest Press (Th) 4 x 10 reps                  
DB Shrugs (Th only) 4 x 10 reps
Rope Hammer  Curl (M) or Hammer Strength Preacher Curl (Th) 4 x 10 reps
Hammer Strength Preacher Curls (M) or Alt. DB Curls (Th) 4 x 10 reps
One-arm Preacher Cable Curls (M) or Bicep Curl Machine (Th)         4 x 10 reps
Barbell Curls (M)    or     DB Hammer Curls (Th) 4 x 10 reps
Ab Crunches 5 x 20 reps

 

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