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Unformatted text preview: Tricep Kickbacks, come to attention, then 1 step forward with one leg, bend knee, arm at 90 degree angle with dumbbell in it and straighten it shoulder and Traps btwn neck and shoulder (Saturday) Military Press seated or standing, weight starts under your chin and press above your head, wider your hands more it targets your shoulder 4 sets of 15 Dumbbell lateral raises 3 sets of 10 to 12 Front raises where you go forward 3 of 10 to 12 Bend-over raises, bend over and bring arm parallel to your back Grab heavy weights (50s), hold to your sides and shrug 4 sets of 15 to 20, first shrug up and down then forward and backward leg day (monday) heaviest lift first, squat 4 sets of 15, start with warm up set then 3 working sets Leg press 3 sets of 15 Leg Extensions 3 sets of 12 per leg Leg curls 3 of 12 per leg Calf raises up to failure Abs every other day...
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- Spring '11
- Barbell, Biceps brachii muscle, Weight training, Weight training exercises, Triceps brachii muscle, Bench press