donnieknockout’s BodyBlog

Seated Dumbbell Presses

1. 50lbsx20

2. 70lbsx15

3. 100lbsx12

4. 100lbsx10/70×10/50×10/20×20

Standing Side Laterals

1. 30lbsx20/40lbsx10/50lbsx10

2. 40lbsx10/50lbsx10/60lbsx10

3. 40lbsx10/50lbsx10/60lbsx10

Bent Over Side Laterals (Rear Delts)

1. 50lbsx20

2. 70lbsx12

3. 70lbsx12

Machine Side Laterals

1. 110lbsx10

2. 130lbsx10

3. 150lbsx10/130lbs/90lbsx10

Barbell Shrugs

1. 135lbsx20

2. 225lbsx20

3. 315lbsx15

4. 405lbsx15

5. 495lbsx10

Machine Dumbbells

1. 270lbs(6 Plates)x 10

2. 450lbs(10 Plates)x 10

3. 180lbs(4 Plates)x 10 (Seated)

4. 180lbs(4 Plates)x 10 (Seated)

Smith Machine Seated Barbell Shoulder Presses

1. 85lbsx20

2. 125lbsx15

3. 175lbsx8

Reverse Pec Dec

1. 180lbsx20

2. 200lbsx10

3. 200lbsx10

Hammer Strength Flat Bench Presses

1. 90lbs(2 Plates)x 20

2. 180lbs(4 Plates)x 10

3. 180lbs(4 Plates)x 10

Hammer Strength Incline Presses

1. 90lbs(2 Plates)x 20

2. 180lbs(4 Plates)x 10

3. 180lbs(4 Plates) x 10

Hammer Strength Decline Presses

1. 90lbs(2 Plates)x 15

2. 140lbs(2 Plates, 2 25lbs Plates)x 10

3. 140lbs(2 Plates, 2 25lbs Plates)x 10

Damn! I feel like it I spent as much time writing as I did actually working out!..lol This was my shoulder workout, I threw in a lil chest too because I need to improve it big time! I felt good today, just plugging away so I can get to 275lbs!

This entry was posted on Friday, June 19th, 2009 at 1:33 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.