Shoulders and Arms:
Lateral Raises: 20x8,6 15x6
Front Raises: 20x8,6, 15x7
Bent over Lateral Raises: 20x8,6 15x6
Barbell Upright Raises: 90x8,6,7
Arnold Presses: 20x8,8 15x10
Wrist Curls: 60x10,10,10
Decided to add these in because my rotator cuffs have always been painful, and much more so since I began lifting.
Dumbell lying external rotation: 5x10,10,8
Dumbell lying internal rotation: 15x10,10,10
Curls: 60x8 50x10,6 (failure)
Hammer Curl 20x10,10,10
Reverse Curls: 50x8,6,4
Concentration Curls: 20x 8,6,4
Finish - 21s at 35lb
Cross-Face extension: 20x10,8,6 (failure)
Skull Crushers: 50x10,10,7 (failure. Result: Skull crushed. Hopefully that'll help explain away some of my future behavior)
Bicycle Crunches: 20,20,20
Oblique sit-ups: 20,20,20
Ab roller: 20,15,15
Must've blasted the delts pretty good because I was shaky and it hurt getting a glass out of the cupboard just now.
Last edited by IdahoSpud : Sat, Sep-18-04 at 14:35.