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Shoulder, Chest, Triceps and calves split.

4/22/2014

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Trained a split workout today of Chest, shoulders, triceps and Calves. Here is how I split the workout: 

Afternoon:
  • Warmed up with 3 sets each way of internal and external rotation. 
  • Standing side cable raises 8 sets of 8 reps alternating in front and behind pulley. 
6 super sets of:
  • Cross cable rear delt flys 10-15 reps
  • Standing cable flys 15 reps
  • Incline dumbbell presses 8 sets of 60/8, 60/8, 70/8, 60/10, 60/15, 60/20, 70/15, 70/15*
*did strict form and with rotation. Chest attachments tight so didn't push heavy weight just did strict form and more reps. 

Evening Workout:
  • One arm overhead tricep extensions 10 sets each arm of 30/15, 35/15, 40/15, 45/12, 50/10, 55/10*, 55/10*, 60/10** 60/10** 40/20 reps. 
  • One arm reverse pushdowns 5 sets 15 reps increasing weight each round 
  • Planks 4 different versions for 100 sec each
  • Single leg calf raises 4 sets 25 reps 
  • Did 50 minutes of kickboxing aerobics and 10 min stretching
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