Lateral raises: 2 sets, drop set from 20-15-10-8-5, reps are 6-8-8-10-till failure.
Unilateral Free Motion Machine sitting shoulder press: 3 sets on each side 50lbs 12 reps
Free Motion Machine Sitting Bilateral shoulder press with legs up for ab engagement: 3 sets 60lbs till failure with a negative and hold at the end.
Incline bench reverse crunches: 4 sets till failure.
Flat bench combination sets of: 2 sets
- 45 degree leg lifts 15 lbs, 15 reps
-lying hip lift with rotation 20 reps
-reverse crunches till failure
9 years ago