Todays Target Muscle Groups:
-Back - Shoulders - Trapezius - Triceps - Obliques-

10 min. cardio (rowing) warm up

target muscle stretching

-Machine Pull-Overs (4 sets; 20-50lbs; 12-6 reps)
-Back Extension Machine (4 sets; 50-80lbs **NEW PR**; 12-6 reps)
-Lat Pull-Downs behind head (4 sets; 30-70lbs **NEW PR**; 12-6 reps)
-Seated Cable Rows (3 sets; 85-110lbs **NEW PR**; 10-4 reps)
-(SS) (DB)Shoulder Presses (4 sets; 12-25lbs; 12-6 reps) alternating with (DB) Seated Flys (4 sets; 12-25lbs; 12-6 reps)
-(DB) Shrugs (4 sets; 20-40lbs per arm; 12-6 reps)
-(DB) Oblique Lifts (4 sets; 25-40lbs per side; 10-5 reps)
-One Arm Tricep Push-Downs (4 sets; 25-50lbs; 12-5 reps)

target muscle stretching

---

Comments