Day 1 shoulders and chest
Monday 8 jan 2018
1. Quad set 4 rounds = 4x10
Hammer press 30,37.5,45,52.5
Reverse hammer press 30,37.5,45,52.5
Plate raise 10,10,15,15
Cable upright row 2,3,3,4
2. Lateral raise 4x8-10 @ 5,7,7,7
3. Close grip 4x8-10 @ 50,60,60,60
Superset with
Plate raise 4xfailure @ 10,10,10,10
4. Ab crunch 4x20-25 @ 45,54,63,72
Superset with
Hack squat calf raise 4x15-20 @ bw,10,20,20