Did shoulders,arms,forearms,and a little ab work.
Delts:
Seated Bradford Press:
(warmup 50 pounds-30 reps)
80-15
100-15
100-15
80-15
Behind The Back Laterals:
20-20
25-15
Lateral Raise:
20-15
17.5-20
Dumbell Front Raise:
10-20
15-15
20-12
Face-Pulls:
4 x 15-20 with 6 plates on the stack
Biceps/Triceps:
Super-Set # 1:
{Seated Alternate DB Curls:
30-15
40-10
50-10
30-12
{Skullcrushers:
70-20
85-15
85-15
70-15
Super-Set # 2:
{Cable Preacher Curls:
4 plates-12
6 plates-10
5 plates-10
{Pressdowns:
6 plates-20
8 plates-12
7 plates-15
Bent-Forward Cable Extensions:
7 plates-20
9 plates-12
Forearms:
Super-Set:
{Reverse Wrist Curls:
3 x 15 with 25 pound E-Z Curl bar
{Wrist Curls:
50-20
60-20
70-15
Abs:
Crunches-3 x failure
Lying Leg Raise-3 x failure
90 minutes with a partner.........nothing heavy due to my contest last week............hadn`t trained delts or arms in the last few days before the show and then it was just to get a pump in order to deplete a bit more.
