12 Dec Ashman – Shoulder and Bicep pump 12-11-2014

A quick, easy, rep-filled adventure of fun.

** Front Dumbbell Raise **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps

** Lateral Dumbbell Raise **
– 25.0 lbs x 15 reps
– 25.0 lbs x 15 reps
– 25.0 lbs x 15 reps
– 25.0 lbs x 15 reps
– 10.0 lbs x 40 reps

** Rear Delt Machine Fly **
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps

** Dumbbell Curl **
– 30.0 lbs x 10 reps
– 30.0 lbs x 10 reps
– 30.0 lbs x 10 reps
– 30.0 lbs x 10 reps
– 25.0 lbs x 10 reps
– 25.0 lbs x 10 reps
– 25.0 lbs x 10 reps
– 20.0 lbs x 10 reps
– 20.0 lbs x 10 reps
– 10.0 lbs x 30 reps

I GVT’ed the DB curls but I had to lower the weight to get all the reps in. I used the 10’s on the final set to finish it off. Each rep was done for a full contraction (like a bodybuilder) and rest periods were 45s between sets.

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