Deltas Training
Monday/Thursday
|
DB Incline Press |
3/12 |
|
DB Incline Alternate Press |
3/12 |
|
DB Bench Press |
3/12 |
|
DB Alternate Bench Press |
3/12 |
|
Fly’s |
4/15 |
|
Dips w/body weight |
3/to Failure |
|
Seated Bar Triceps Ext |
3/12 |
|
Close Grip Bench |
3/12 |
|
Bench Dips |
3/25 |
|
Triceps Kick Back |
3/15 |
|
Close Grip Push Ups |
3/to Failure |
|
20 Minutes Cardio |
|
Tuesday/Friday
|
Pull Ups |
4/10 |
|
Bent Over Row |
3/12 |
|
Close Grip Pull Down |
3/12 |
|
Seated High Pull |
3/12 |
|
Dead Lift |
3/12 |
|
Shrugs |
4/15 |
|
Side Shrugs |
4/12 |
|
Up-Right Row |
4/12 |
|
Hammer Curl |
3/10 |
|
Bar Curl |
3/12 |
|
Incline Curl |
3/12 |
|
Reverse Curl |
4/15 |
|
Wrist Curl |
4/20 |
Wednesday/Saturday
|
Shoulder Press |
1/15 |
|
DB Shoulder Press |
3/15 |
|
Behind Neck SP |
3/15 |
|
Lateral Raises |
3/15 |
|
Plate Raises |
3/15 |
|
Squats |
4/12,10,8,6 |
|
Front Squats |
3/15 |
|
Walking Lunges |
3/15 |
|
SL Dead Lift |
3/15 |
|
Leg Press Calves |
5/20 |
|
400m Sprints |
4/4 |
|
Sit Ups |
3/25 |