VWJACKSON’s BodyBlog

 Shoulders: 09-09-08

 Warm-up : 10 minutes Jump Rope

 Dumbell Shoulder Press: 60 lbs X 20 Reps, 70 lbs X 20 Reps, 80 lbs X 20 Reps, 85lbs X 15 Reps

 Front Standing dumbell raises: 17.5 lbs X 20 Reps, 17.5 lbs X 20 Reps, 20 lbs X 20 Reps, 22.5 lbs X 20 Reps

Lateral Standing dumbell raises: 10 lbs X 25 Reps, 10 lbs X 25 Reps, 10 lbs X 25 Reps, 10 lbs X 25 Reps

Cable Upright Row: 70 lbs X 20 Reps, 60 lbs X 20 Reps, 60 lbs X 20 Reps, 60 lbs X 20 Reps

Standing Smith Machine Shrugs: 165 lbs X 20 Reps, 175 lbs X 20 Reps, 175 lbs X 20 Reps, 175 lbs X 15 Reps

Standing Cable Crosses: 40 lbs X 20 Reps, 50 lbs X 20 Reps, 60 lbs X 20 Reps, 60 lbs X 14 Reps

Abdominals:

Hammer strength crunch Machine: 140 lbs X 20 Reps, 150 lbs X 20 Reps, 150 lbs X 20 Reps, 150 lbs X 20 Reps

Kneeling Cable Curl: 150 lbs X 40 Reps, 150 lbs X 40 Reps

Standing Dumbell side bends: 70 lbs X 20 Reps, 70 lbs X 20 Reps

Nautilus Crunch Machine: 200 lbs X 30 Reps

Swimming - 10 Laps

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