ABCbodybuilding - View Single Post - Renovating the temple of the Holy Spirit
View Single Post
Old 02-05-2009, 08:36 PM
HardCory's Avatar
HardCory HardCory is offline
HardCory is working towards a lean 200
Super Moderator
Join Date: Nov 2008
Location: Reno, NV
Posts: 5,162
Default Feb. 5

Dumbbell Presses: 55lbs (12), 60lbs (10), 65lbs (8), 70lbs (6), 60lbs (8), 55lbs (10), 50lbs (12)

Upright Rows 5X8: 80lbs, 90lbs, 100lbs, 100lbs, 110lbs

supersetted w/

Barbell Shrugs 5X8: 275lbs

Reverse Flys 5X12: 15lbs, 20lbs, 20lbs, 25lbs, 25lbs

Neck Raises 3X30: 25lbs, 30lbs, 30lbs

Weighted Leg overs 3X20: 3lb ankle weights

Hanging Leg Raises: 3X10 BW

Weighted Crunch: 10lbs 3X10

Delts felt great after this, I find it amazing how quick they develop, a few months back I was unable to train them because of the surgery, now I'm on my way to cannonballs.
Reply With Quote