[B][CENTER][SIZE="4"][COLOR="DarkRed"]Thursday October 21st[/COLOR][/SIZE][/CENTER][/B]

 

 
[B]Weight - 1844Lbs

Body Parts - Shoulders + Traps + Forearms + Abs

Supplements - Dark Matter +

Time in Gym - 60 minutes Sportsplex [/B]

 

 

[B][U]Exercise Ball Leglifts[/U][/B]
- 12
- 12
- 12

[B][U]Kneeling Crunches[/U][/B]
- 100 x 12
- 100 x 12
- 100 x 12

 

 

 

[B][U]Military Press[/U][/B]
- Warm up Set 10-30 reps
- 1st set – 10 reps
- 2nd set – increase weight – 10 reps
- 3rd set – increase weight – 10 reps
- 4th set – decrease weight – 10-15 reps
- 5th set – decrease weight – 10-15 reps
- 6th set – decrease weight – 10-15 reps
- 7th set – decrease weight negatives

- 30 x 20
- 60 x 10
- 70 x 10
- 80 x 10
- 70 x 10
- 60 x 10
- 50 x 10
- 50 x 5

 
[B][U]Side Raises superset with Front Raises[/U][/B]
- Side Raises – Drop set – 3 sets of 10 reps
- 1st set – moderate weight – 10 reps
- 2nd set – decrease weight – 10 reps
- 3rd set – decrease weight – 10 reps
- 4th set – Front Raises
- Rest 15-45 seconds repeat 2 more times
- 20 x 10
- 15 x 10
- 10 x 10
- 15 x 10

- 25 x 10
- 20 x 10
- 15 x 10
- 15 x 10

- 20 x 10
- 15 x 10
- 10 x 10
- 15 x 10

 

 

[B][U]Upright Rows with Superman Rows[/U][/B]
- Upright row ex curl bar -  10 reps
- Superman Row – 10 reps
- Rest 15-45 seconds
- Repeat 2 more times

- 55 x 10
- 15 x 10

- 55 x 10
- 15 x 10

- 55 x 10
- 15 x 10

 
[B][U]Shrugs superset with Rear Delt Raises[/U][/B]
- Shrugs – 10 reps
- Rear Delt Raises – 10 reps
- Rest 15-45 seconds
- Repeat 2 more times
- 70 x 10
- 20 x 10

- 75 x 10
- 25 x 10

- 80 x 10
- 25 x 10