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Old 05-07-2014, 09:48 PM
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JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
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Big workout today, but I got through it quick because I rested as little as I possibly could. Certainly got my cardio in!

Shoulders/Arms

Seated Arnold Press - 5 sets (5/5/5/5/5).

Standing Behind the Neck Military Press superset with Alternating Front Dumbbell Raises - 7 sets (30/5/5/5/5/5/5 for both).

Incline Bench Reverse Flyes superset with Barbell Upright Rows - 7 sets (30/5/5/5/5/5/5 for both). Use the regular barbell, not a cambered bar.

Standing Barbell Curl - 1-10 method. Set the weight on your 1RM and perform 1 rep. Strip some weight off and perform 2 reps. Strip more and perform 3 and continue all the way until you reach 10 reps. You may also use a curl machine if you can't change the weights on the barbell easily.

Incline Dumbbell Curls superset with Dumbbell Concentration Curls - 7 sets (30/5/5/5/5/5/5for both).

Close Grip Bench Press - 7 sets (30/5/5/5/5/5/5).

Rope Pushdowns superset with Standing One-Arm Dumbbell Overhead Extensions - 7 sets (30/5/5/5/5/5/5 for both).

Barbell Wrist Curls superset with Barbell Reverse Wrist Curls - 7 sets (30/5/5/5/5/5/5 for both).

Decline Sit Ups - 5 sets (25/25/25/25/25).
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Joe "Yu Yevon" King

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