Wednesday

Wednesday, September 12, 2012
Delts/Tris/Abs

Delts/Tris Supersets

Superset 1
1. arnold press; 20 lb db; 4/10
2. bent over rear delt row; 20 lb; 4/10
3. bent over tri ext; 15 lb db; 4/1-
60 second rest
Superset 2
1. cable tri press; 40 lb; 4/10
2. machine tri press; 40 lb; 4/10
60 second rest
Superset 3
1. machine rear delt flye; 34 lb; 4/10
2. machine lateral raise; 20 lb; 4/10
3. tri dips; bw; 4/10
60 second rest

Abs Supersets

Superset 1
1. cable crunches; 130 lb; 4/15
2. hanging knee up; bw; 4/10
60 second rest
Superset 2
1. ball crunch; bw; 4/10
2. prone ball knee tuck; bw; 4/10

:)