Day 2 of the new program. Biceps and Shoulders

Lighter with more reps is the name of this game. Do the movements very controlled.


Biceps:


1.  Barbell curls
     Bar (10kg) + 5kg
     4 sets of 12


2.  Dumbbell curls Alternate
     2x6kg
     4 sets of 24


3.  Preachers chair curls
     4kg
     3 sets of 15 each arm


4.  Hammer curls Alternate
     4kg
     4 sets of  24


Shoulders


5.  Standing cable delt raises. Low pulley
     5kg
     4 sets of 12 each arm


6.  Bent over barbell delt rows (close)
     20kg
     3 Sets of 15


7. Bent over barbell delt rows (Wide)
     20kg
     3 Sets of 12


8.  Side lateral raises
     2x4kg
     4 sets of 12


9.  Machine shoulder press
     18kg
     4 sets of 12

Life is 10% of what happens to me and 90% of how I react to it.

Fav

John Maxwell