TODAYS WORKOUT Thursday wishing everyone a prosperous holiday season filled with love and happiness. ... ask Patrick John McIntyre what he got for Christmas, hell tell you SHOULDERS!. .. BEHIND THE HEAD MILITARY PRESS SMITH MACHINE (see video )click link youtu.be/07MOEigqzx0 65lbs x 20reps 95lbs x 20reps 115lbs x 20reps 135lbs x 20reps ( 2 sets )225lbs x 12reps 225lbs x 10reps STANDING WIDE GRIP UPRIGHT ROWS SMITH MACHINE ( 3 sets ) 135lbs x 15reps SEATED WIDE GRIP BEHIND THE HEAD LAT PULL DOWNS 140lbs x 15reps ( 2 sets ) 160lbs x 15reps SLIGHTLY INCLINE HAMMER STRENGTH SHOULDER PRESS ( see video ) 135lbs x 10reps 225lbs x 10reps 315lbs x 10reps 405lbs x 5 reps SEATED DUMBBELL CURL UP TWIST INTO A PRESS 30lbs x 10reps SEATED DUMBBELL BENT OVER REAR DELT FLIES ( 2 sets ) 30lbs x 20reps STANDING DUMBBELL SIDE LATERAL RAISES WITH A TWIST 30lbs x 20reps PADDED REAR DELT PEC DEC 110lbs x 50reps 110lbs x 30reps 110lbs x 20reps CABLE ROPE TRICEP PRESS DOWNS ( 3 sets ) 80lbs x 20reps regular (3 sets ) 80lbs x 20reps over head ABS (4 sets or 10reps) no weight straight leg raise followed by rolling reverse crunch = 1 rep AIR PRESSURE CRUNCH MACHINE 60lbs x 100reps
Posted on: Thu, 25 Dec 2014 23:54:36 +0000
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