5/15/08 “Shoulder Volume”
Shoulders
Barbell Raises: 70×15, 90×12, 110×10, 90×12
Arnold Presses: 45×8, 45×8, 45×10, 45×10
Side Laterals: 25×12, 25×11, 25×10, 25×10 (superset with Arnold Presses)
Upright Rows: 80×12, 80×12, 80×12
Rear Flyes: 100×15, 100×15, 100×15 (Superset with Upright Rows)
Machine Presses: 80×10, 60×10, 50×15
Cardio:
(HIIT) Stationary Bike: 5min warmup and cooldown with 8 15 second 100% intervals. HR=155
Diet:
Calories: 2,164
Fat: 51
Protein: 262
Carbs: 140
Supplements:
Multi
Fish oil
Glucosamine
NaNox9
Creatine
X-Tend
