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 |
