DAY 7: SHOULDERS
5/3/1
CYCLE: 7
DAY: OHP
5/3/1
PRE: 2x Condense 10min. prior
OVERHEAD PRESS
65×5 (warmup)
95×5 (warmup)
120×5
135×3
150×5
170×1
95×10
CLOSE GRIP BENCHPRESS
140×5
160×5
185×5
SEATED DB PRESS
75×6,6
60×12,12,9
DB SIDE LATERALS
45×10,10,10
25s x 10 strict
FRONT BARBELL RAISES
55×10
65×10,10
DBs 25s x 10 strict
BARBELL SHRUG
135×10
225×15
315×10,10,10
185×20
95×15 overhead
REAR DELT FLY MACHINE
160×10
175×10
190×10
REAR DELT SEATED DB
20×10
REAR DELT STANDING DB
40×10
UPRIGHT ROW
80×10,10
90×10
ARNOLD PRESS
50s x 8,7,8
BARBELL CURL
90×10,9
80×10
60×8
BARBELL REVERSE CURL
60×10,10,10
MACHINE PREACHER CURL – BFRT
25×25,12,10,8
AB CIRCUIT
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