Delts and Arms
Well, I am 1 week out from surery so I am trying to get as much work in as possible. I should be able to get all of my sessions in this week.
Delts
Side lateral machine 60*20, 70*20, 120*12 for 3 sets
Dumbell press with a pronated grip 60*12, 70*8 for 2 sets (this version really works the delt caps)
Rear laterals 35*20, 15, 15
Dumbell curl 40*12,12 60*6, then drop to 40 for 15 reps
Preacher curl 90*12, 110*6, then drop to 45 for 20 slow reps
Rope extensions 80*12,12 120*10, then drop to 60 for 15 slow reps
Skulls 80*12,12,12
