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 |