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Old 12-17-2008, 04:13 PM   #118 (permalink)
-GSP-
Flyweight
 
Join Date: Dec 2006
Posts: 481
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12.17.08 - Shoulders & Biceps

DB OH Press
40x15
50x10
55x10
60x8
65x6
*drop set*
45x6
*drop set*
25x10

Arnold Presses (seated on a exercise ball)
35x12
45x10
40x10

Hammer Strength Shoulder Press
130x12
140x10
155x10
170x8

Front Raises
20x10 (each arm) *superset w/rear delt flys, 20 lbs @ 10 reps
25x10 (each arm) *superset w/rear delt flys, 20 lbs @ 10 reps
25x10 (each arm) *superset w/rear delt flys, 15 lbs @ 10 reps
30x5 (each arm)
*drop set
25x8 (each arm)
*drop set
20x5 (each arm)
*drop set
15x10 *superset w/rear delt flys, 15 lbs @ 8 reps

Side Laterals
15x10 *superset w/plate press 21's: 7 front raises, 7 from top to bottom, 7 full ROM @ 25 lbs
15x10 *superset w/plate press 21's: 7 front raises, 7 from top to bottom, 7 full ROM @ 25 lbs
20x10 *superset w/plate press 21's: 7 front raises, 7 from top to bottom, 7 full ROM @ 25 lbs
20x10 *superset w/plate press 21's: 7 front raises, 7 from top to bottom, 7 full ROM @ 25 lbs

BB Shrugs
135x20
225x10

EZ Bar Curls
60x12
70x10
80x8
80x8

Preacher Curls
70x10 *superset w/DB hammer curls @ 25 lbs 10 reps each arm*
70x10 *superset w/DB hammer curls @ 25 lbs 10 reps each arm*
75x10 *superset w/DB hammer curls @ 25 lbs 10 reps each arm*
80x6
*drop set*
70x5
*drop set
45x12 *superset w/DB hammer curls @ 25 lbs 10 reps each arm*

Cable Curls
60x10 *superset w/EZ Bar Reverse Curls @ 30 lbs 10 reps
60x8 *superset w/EZ Bar Reverse Curls @ 30 lbs 10 reps
60x5
*drop set*
50x5 *superset w/EZ Bar Reverse Curls @ 30 lbs 10 reps

DB Curls
15x5 (each arm)
*drop set*
20x5 (each arm)
*drop set*
25x5 (each arm)
*drop set*
30x5 (each arm)
*drop set*
25x5 (each arm)
*drop set*
20x5 (each arm)
*drop set*
15x5 (each arm)

FINISHED! Extremelyyyyy SPENT.

Legs are sore today from the leg workout yesterday, having a hard time walking around as it is. Shoulders/Bi's are exhausted and on the verge of being as back as my legs soreness-wise, just gonna' have to rest up. No school cause our Uni is on break so at least I can sleep in forever tonight and rest up properly.

Triceps then Biceps tomorrow.
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