Little BamBam
Registered
9-10-14
Arms
Tricep push down
60 x 20 3 sets
70 x 20 3 sets
Single arm Tricep pull down
50 x 10 5 sets Hammer grip
Cable curls
45 x 10 3 sets
65 x 10 3 sets
Db curls
25 x 10 3 sets
30 x 10 3 sets
30 x 8 2 sets seated
Tricep extension
20 x 10 5 sets
Tricep kick back machine
90 x 10 4 set
Preacher curl machine
100 x 10 3 sets
15 min stair master
9-11-14
Shoulders
Seated military press
95 x 10 2 sets
135 x 10 2 sets
155 x 10 1 set
185 x 5 3 sets
Db press drop sets
75 x 10
50 x 10
4 sets 1 min rest
Lateral raises
20 x 10 4 sets
Front lateral raises
20 x 10 4 sets
Military press machine
50 x 10 3 sets
Cable lateral raises side and front
20 x 10 5 sets each movement back to back
Arms
Tricep push down
60 x 20 3 sets
70 x 20 3 sets
Single arm Tricep pull down
50 x 10 5 sets Hammer grip
Cable curls
45 x 10 3 sets
65 x 10 3 sets
Db curls
25 x 10 3 sets
30 x 10 3 sets
30 x 8 2 sets seated
Tricep extension
20 x 10 5 sets
Tricep kick back machine
90 x 10 4 set
Preacher curl machine
100 x 10 3 sets
15 min stair master
9-11-14
Shoulders
Seated military press
95 x 10 2 sets
135 x 10 2 sets
155 x 10 1 set
185 x 5 3 sets
Db press drop sets
75 x 10
50 x 10
4 sets 1 min rest
Lateral raises
20 x 10 4 sets
Front lateral raises
20 x 10 4 sets
Military press machine
50 x 10 3 sets
Cable lateral raises side and front
20 x 10 5 sets each movement back to back