I didn't have my book with me with my workout instructions..so I winged it...ha..get it..winged it...ok..not so funny ;)
BB Press - standing
20x20 - 10 front/10 back
30x15 - rest of sets behind head, 3x40x10
Seated Lateral Raise
5x15, 3x10x10 (hard)
Rear Delt Prone Row
17.5x10, 2x20x10
Shrug supersetted with prone row
with Barbell
60x10, 12, 70x10
Then I did 35-40 minutes of Forza with 3 lb sword...OUCH...definately felt it...
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