Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
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Friday: Shoulder and Bicep<br />
DB Shoulder Press OR Smith <strong>Machine</strong> Shoulder Press: Pyramid up in weight. Start with a lighter weight<br />
for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example:<br />
135 x 15<br />
225 x <strong>12</strong><br />
315 x 10<br />
405 x 8<br />
Lateral Raise<br />
3 x 6-10<br />
(Start at <strong>12</strong> and work down to 6 as you fatigue—pyramid UP as you did with squats)<br />
Hang Clean into push press (http://www.youtube.com/watch?v=MTGYz1_hv_4&feature=related)<br />
3 x 6-10<br />
(Start at <strong>12</strong> and work down to 6 as you fatigue—pyramid UP as you did with squats)<br />
Hammer Strength or Fixed Bar Preacher Curl<br />
3 x 6-<strong>12</strong><br />
(Start at <strong>12</strong> and work down to 6 as you fatigue—pyramid UP as you did with squats)<br />
Barbell Curl<br />
3 x 6-10<br />
(Start at <strong>12</strong> and work down to 6 as you fatigue—pyramid UP as you did with squats)<br />
<strong>In</strong>cline Dumbbell Curl (single arm or both arms at same time)<br />
3 x 6-10<br />
(Start at <strong>12</strong> and work down to 6 as you fatigue—pyramid UP as you did with squats)<br />
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