Warm Up: 3×15 2.5 lb plate internal & external rotators ea arm
Triset #1: 4×12
Shoulders: Lateral Raise
Abs: 45 sec plank
Biceps: Bicep curls
Triset #2: 4×15
Triceps: Tri Pulldown with 2 handles off one cable pulley
Abs: Stability Ball “In n Outs”
Shoulders: Front/Anterior Rope Cable Raise
Triset #3: 4×12
Biceps: Rope Cable Hammer Curls
Triceps: Single Arm Cable Handle Pulldowns Palms Facing Down
Shoulders: Bent over Rear Delt DB Flyes
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