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power of 10 plus shoulders heavy abs and abs back
Posted on: 2012/03/26, 05:02 PM
Rotator cuff 15 minutes
front dumbell raises 10x 5 lbs 10x10 lbs 10x15 lbs x2 db
lateral dumbbell raises 10x 5 lbs 10x10 lbs 10x15 lbs x2 db
bent over dumbbell raises 10x 5 lbs 10x10 lbs 10x15 lbs x2 db
seated overhead dumbbel press 10x80 lbs 10x90 lbs 10x100 lbs
Seated curl 20 lbs
10 reps 10 seconds rest
9 reps 9 seconds rest
8 reps 8 seconds rest
7 reps 7 seconds rest
6 reps 6 seconds rest
5 reps 5 seconds rest
4 reps 4 seconds rest
3 reps 3 seconds rest
2 reps 2 seconds rest
1 rep 1 second rest
Lying dumbbell two hand triceps extension 40 lb
10 reps 10 seconds rest
9 reps 9 seconds rest
8 reps 8 seconds rest
7 reps 7 seconds rest
6 reps 6 seconds rest
5 reps 5 seconds rest
4 reps 4 seconds rest
3 reps 3 seconds rest
2 reps 2 seconds rest
1 rep 1 second rest
seated hammer curls 20 lbs
10 reps 10 seconds rest
9 reps 9 seconds rest
8 reps 8 seconds rest
7 reps 7 seconds rest
6 reps 6 seconds rest
5 reps 5 seconds rest
4 reps 4 seconds rest
3 reps 3 seconds rest
2 reps 2 seconds rest
1 rep 1 second rest
Lying cross face triceps extensions 20 lbs
10 reps 10 seconds rest
9 reps 9 seconds rest
8 reps 8 seconds rest
7 reps 7 seconds rest
6 reps 6 seconds rest
5 reps 5 seconds rest
4 reps 4 seconds rest
3 reps 3 seconds rest
2 reps 2 seconds rest
1 rep 1 second rest
crunches 10x 30 lbs 10x40 lbs 10x 50 lbs
lying side leg tucks 3 sets of 15
lying side leg raises 3 sets of 15
back hypers 10x 30 lbs 10x40 lbs 10x 50 lbs
lying leg raises3 sets of 15
super man 3 sets one minute
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