Shoulders/Triceps day using the FreeTrainer 12 week Mass Workout - Phase 1

Shoulders Day # 3

Stretches
Rear Shoulder Stretch
Chess Stretch
Tricep Stretch

Barbell is 7KG
Dumbbell is 2KG

Seated Dumbbell Press
Set 1 - 20 reps - 5KG
Set 2 - 12 reps - 8KG
Set 3 - 10 reps - 8KG
Set 4 - 8 reps - 8KG

Military Presses
Set 1 - 12 reps - 17 KG
Set 2 - 10 reps - 17 KG
Set 3 - 8 reps - 23 KG
Set 4 - 6 reps - 23 KG

Standing Lateral Raises
Set 1 - 20 reps - 3KG
Set 2 - 14 reps - 4KG
Set 3 - 12 reps - 5KG
Set 4 - 10 reps - 5KG

Close Grip Presses - Triceps
Set 1 - 16 reps - 17KG
Set 2 - 12 reps - 23KG
Set 3 - 10 reps - 23KG
Set 4 - 8 reps - 29KG

Triceps Lat Pulldown - Triceps
Set 1 - 12 reps - 6KG
Set 2 - 10 reps - 11KG
Set 3 - 8 reps - 11KG
Set 4 - 6 reps - 11KG

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