Fri. Delts + Arms:
Seated DB Press:
4 X 12,10,8,12
Laterals Behind Back:
4 X 15,12,12,15
Super-Set:
{Face-Pulls:
2 X 15
{Bent-Over Laterals:
2 X 10
Super-Set:
{Seated Alternate DB Curls:
3 X 12,10,12
{Skullcrushers:
3 X 15,12,12
Super-Set:
{Cable Curls::
3 X 12
{Cable French Press:
3 X 15,12,10
Super-Set:
{Cybex PreacherCurls:
3 X 12,10,10
{Pressdowns::
3 X 20,12,1 drop plate for 8 more