Did shoulders and tris this Morning. Here is what I did:
Shoulder Press 10 sets of 10 reps with 95, 95, 115, 115, 135, 135, 135, 135, 135, 135 lbs (30 seconds rest in between sets)
Side Lateral low pulley side raises 5 supersets of 15 reps with Rear Shoulder Fly machine same reps. Do back and forth non stop.
Then went to triceps and did:
one arm overhead dumbbell ext 5 sets of 15, 12, 10, 12, 15 reps
lying tricep ext with close grip press alternating 3 sets of 8, 7, then multiple set up to 6/6. I used 95 lbs.
Shoulder Press 10 sets of 10 reps with 95, 95, 115, 115, 135, 135, 135, 135, 135, 135 lbs (30 seconds rest in between sets)
Side Lateral low pulley side raises 5 supersets of 15 reps with Rear Shoulder Fly machine same reps. Do back and forth non stop.
Then went to triceps and did:
one arm overhead dumbbell ext 5 sets of 15, 12, 10, 12, 15 reps
lying tricep ext with close grip press alternating 3 sets of 8, 7, then multiple set up to 6/6. I used 95 lbs.
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