delts friday;
3 x 20 each side cable laterals
3 x 10 20kg kettebell raises with back against support for strictness of movement last set quadruple drop set
3 x 10 rear delt laterals 25kg x 10 last set quadruple drop set
3 x 10 dumbbell simultaneous front raise 17.5kg bells last set quadruple drop set
arms today;
4 sets tricep rope pushdowns x 15,15,15,20 alternate with
4 sets barbell curls x 15,15,15,20
3 sets incline d,b tricep extensions x 12,12,10 alternate with
3 sets alt d,b curl x 15
2 sets each side concentration curl x 20
2 sets each side overhead d,b ext x 20
current weight 265lbs
