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Thu Apr 13 2017 8:12 PM

  • Front Delts (3p)
  • Forearms (2p)
  • Side Delts (1p)
  • Obliques (1p)
  • Traps (1p)
  1. Front Cable Raise
  2. Machine Lateral Raise
  3. Machine Shoulder (Military) Press
  4. Palms-Down Barbell Wrist Curl Over A Bench
  5. Palms-Up Barbell Wrist Curl Over A Bench
  6. Rotary Torso Machine
  7. Smith Machine Shrug
  8. Standing Front Barbell Raise Over Head
Front Cable Raise
R4-13-174 sets
10 lb
20
15 lb
20
20 lb
14
10 lb
14
PR: 60 × 6 (724 days ago) [33%]
Machine Lateral Raise
R4-13-174 sets
70 lb
10
90 lb
7
110 lb
3
70 lb
4
PR: 80 × 12 (976 days ago) [138%]
Machine Shoulder (Military) Press
R4-13-179 sets
135 lb
6
135 lb
5
135 lb
3
100 lb
8
120 lb
2
100 lb
2
80 lb
2
60 lb
2
50 lb
4
PR: 100 × 6 (918 days ago) [135%]
Palms-Down Barbell Wrist Curl Over A Bench
R4-13-173 sets
40 lb
10
50 lb
10
60 lb
10
PR: 70 × 4 (347 days ago) [86%]
Palms-Up Barbell Wrist Curl Over A Bench
R4-13-173 sets
40 lb
10
50 lb
10
60 lb
10
PR: 70 × 8 (347 days ago) [86%]
Rotary Torso Machine
R4-13-173 sets
205 lb
10
205 lb
15
205 lb
10
PR: 200 × 12 (562 days ago) [102%]
Smith Machine Shrug
R4-13-174 sets
225 lb
10
295 lb
7
295 lb
7
225 lb
15
PR: 200 × 12 (22 days ago) [148%]
Standing Front Barbell Raise Over Head
R4-13-173 sets
70 lb
7
70 lb
8
70 lb
7
PR: 60 × 6 (456 days ago) [117%]