Most exercises have supersets attached to them. This will help burnout the muscle. Please refer to any attached videos for instructional tips.
- DB Side Lateral raises, DB in front (raise DB to ear level and try to hold for 1-2 seconds) 4 Sets 12/10/8/6 – 30 seconds rest in between sets and increase weight each set.
- Reverse DB Flyes on Inclined Bench- 3 sets x10 + Superset Barbell Upright Rows (hold at chin level for 2 seconds and concentrate on contraction on way down)
- Arnold Press 3X15 + SUPERSET with Plate twists (Grab a plate and hold it out in front like a car steering wheel and rotate left to right for total 40 twists.
- Cable Side Lateral Raises with cable behind your body 3x10- Concentrate on holding at the top of the movement for 2 seconds to feel the contraction. + SUPERSET with Cable Upright Rows 3x15
- Reverse single arm flyes on cable pulley- cable pulley is at bottom of cable tower. 3x10
- Reverse cable flyes- Cable pulley at top, cross arms infront making and X with your arms and contract back. + SUPERSET with front plate raises
- Arnold + DB Lateral Raise: http://www.youtube.com/watch?v=jGHxEwSgMUw&feature=channel
- Reverse Cable Flyes: http://www.youtube.com/watch?v=gdY4ErBapz8&feature=channel
- Reverse DB Flyes Inclined Bench: http://www.youtube.com/watch?
v=CYGIKqPgDdk&feature=channel
No comments:
Post a Comment