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Deltas Training

 Gerald Searfoss

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

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