7am Session – Shoulders
Seated Press 8 reps a time minimum rest per set
30kg,27.5,25,22.5,20,17.5,15,12.5,10,7.5,5,2.5
Seated Lateral and Forward Raises 3 x 8 @ 5kg
Standing Lateral Raises 8 reps a time with minimum rest per set
10kg,7.5,5,2.5.2.5,5,7.5,10,7.5,5,2.5,2.5
Seated bent over Rear Delts 8 reps minimum rest per set
10kg,7.5,5,2.5.2.5,5,7.5,10,7.5,5,2.5,2.5
Shrugs
3 x 8 @ 50kg, 3 x 8 @ 30kg
Spin Bike 30 mins easy cardio
Afternoon session
Biceps
EZ Bar 4 x 8 @ 20kg+ bar, 30kg + bar, 40kg + bar, 40kg + bar
EZ Bar + Chains 3 x 8
Single Arm Curls DB Drop Set 3 x 8 @ 27.5kg, 22.5kg, 15kg
Half Rep Barbells 3 x 8 @ 10kg, 20kg, 30kg
Chin Up’s 10 reps in 3 sets 4,3,3
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