8/16/12
Shoulders,Abs,Cardio:
Shoulders:
Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
50-20
70-15
90-10
{Cybex Seated Press Machine:
3 plates-15
5 plates-12
7 plates-8
Up And Down The Rack Laterals Behind Back:
30-6,25-6,22.5-6,20-6,17.5-6,15-6 (rest two minutes then............
...15-6,17.5-6,20-6,22.5-5,25-4,30-4
One-Arm Cable Laterals Behind Back:
3 x 15 (one arm for 15,right to the other for 15 like this non-stop until all 3 sets were done)
Bent-Over Laterals:
30-15
40-12
25-20
Face-Pulls:
3 x 20 with 5 plates
Abs:
Tri-Set:
{Crunches:
2 X failure
{Reverse Crunches:
2 X failure
{Rope-Crunches:
2 X failure with 12 plates
Cardio:
Walked for 22 minutes on inclined treadmill.