Upright row: 3 sets at 40lbs with 8 reps, dropped down to 20lbs and did 6 reps all together.
Delt raises super setted with bent over rows (with pronation): 2 sets 10lbs on delt raises for 12 reps and then bent over rows with 10lbs for 8 reps.
Lat shoulder raises on the free motion machine with 45 degree angle: 2 sets with 30lbs on each side.
Alternating standing bicep curls: 3 sets, 1st with 20lbs and 12 reps, 2nd with 15lbs 10 reps, 3rd with 10lbs and 8 reps.
Lying down cable bicep curls: (this exercise is amazing because it triggers all of the parts of the bicep!) 3 sets at 20lbs 12 reps
8 years ago