PreviousThu Dec 7Glutes, Upper Back, LatsNextSat Dec 9Biceps, Triceps, Forearms

Fri Dec 8 2017 7:38 PM

  • Side Delts (2p)
  • Front Delts (2p)
  • Traps (1p, 1s)
  • Rear Delts (1p)
  • Cardio (1p)
  1. Rear Delt Fly
  2. Dumbbell Shrug
  3. Dumbbell Side Lateral Raise
  4. Front Plate Raise
  5. Machine Lateral Raise
  6. Machine Shoulder (Military) Press
  7. Running (treadmill)
Rear Delt Fly
F12-8-172 sets
25 lb
10
15 lb
10
PR: 27.5 × 12 (3 days ago) [91%]
Dumbbell Shrug
F12-8-173 sets
80 lb
10
90 lb
10
100 lb
7
PR: 75 × 8 (631 days ago) [133%]
Dumbbell Side Lateral Raise
F12-8-173 sets
40 lb
20
50 lb
20
15 lb
40
PR: 35 × 12 (614 days ago) [143%]
Front Plate Raise
F12-8-173 sets
25 lb
40
25 lb
40
25 lb
30
PR: 25 × 10 (1170 days ago) [100%]
Plate in front of face. Elbows parallel to ground and raise up
Machine Lateral Raise
F12-8-174 sets
25 lb
20
50 lb
8
25 lb
20
25 lb
20
PR: 80 × 12 (1022 days ago) [63%]
Machine Shoulder (Military) Press
F12-8-174 sets
95 lb
10
145 lb
5
115 lb
10
115 lb
10
PR: 100 × 6 (964 days ago) [145%]
Running (treadmill)
F12-8-172 sets
5:15
0.4
5:55
0.5
PR: 1:00:11 (1153 days ago)