CHP Day 103: rear delt laterals 25lbs x 8 x 2
37 views · Published 9 July 2016 · 0:28 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Shoulders and arms -- all the shoulders. Need to add some size to them and arms. Seated dbell shoulder presses Warm-up as needed 4120 tempo W(M10) X 8 X 2 sets W(M8) X 6-7 X 3 sets "NOTES 25lbs x 8 x 1 30lbs x 8 x 1 30lbs x 8 x 1 PE 95% 25lbs x 8 x 1 25lbs x 8 x 1 " -- slow down, stretch, slow shoulder contraction up. Poliquin side laterals ; supersetted with plate turns (grab plate, lift and turn in front of you. It’s a front lateral raise and then a turn like you are driving your car at the top. Alternate directions) 3011 tempo ; 2010 tempo [15 X 8-10 ; 15 lb dbell X 6-10 total reps] X 4 sets -- steer to one side per up. I do it while standing. 15lbs x 8, 15lbs x 6 15lbs x 8, 15lbs x 3, failed with tempo at Poliquin rep #4. 12lbs x 10, 12lbs x 2 can't handle the steering wheels today. PE 98%. 12lbs x 10. Rear delt laterals on the fly machine (or dumbbells if you don't have that) 3011 tempo 20 X 8 X 2 sets 22.5s (or 25s) X 5-7 X 2 sets Standing dbell side laterals -- to toast them off [20 X 5-6; dropset to 15s X rep max ; dropset to 10s X rep max] X 2 times tricep cable overhead extension replacement for skull crushers 3121 tempo 60 X 10 70 X 8 80 X 7-9 x 3 sets Seated Incline bench dumbbell curls (simultaneous) 3(0.5)21 tempo on fulls 20s X 6-7 X 5 sets
