5/2/19 – Thursday – Arms and Shoulders

Arms in the morning.

Shoulders in the evening.

Gotta get it in when you can.

Early Morning Workout

Thursday, May 2, 2019 at 7:41 AM

21S

Set 1: 60 lb × 21

Set 2: 55 lb × 21

Set 3: 50 lb × 21

Hammer Curl (Dumbbell)

Set 1: 15 lb × 7

Set 2: 20 lb × 7

Set 3: 25 lb × 7

Set 4: 30 lb × 5

Set 5: 35 lb × 4

Set 6: 30 lb × 7

Set 7: 25 lb × 4

Set 8: 20 lb × 3

Set 9: 15 lb × 10

Triceps Extension (Dumbbell)

Set 1: 15 lb × 10

Set 2: 20 lb × 10

Set 3: 25 lb × 10

Set 4: 30 lb × 6

Set 5: 30 lb × 10

Set 6: 25 lb × 12

Set 7: 20 lb × 14

Set 8: 15 lb × 16

Evening Workout

Thursday, May 2, 2019 at 7:26 PM

Shoulder Press (Machine)

Set 1: 45 lb × 10

Set 2: 65 lb × 6

Set 3: 95 lb × 8

Set 4: 95 lb × 8

Set 5: 95 lb × 8

Set 6: 95 lb × 8

Set 7: 95 lb × 8

Set 8: 95 lb × 8

Set 9: 95 lb × 8

Set 10: 95 lb × 8

Set 11: 95 lb × 8

Set 12: 95 lb × 8

Lateral Raise (Dumbbell)

Set 1: 10 lb × 10

Set 2: 15 lb × 10

Set 3: 15 lb × 10

Set 4: 15 lb × 10

Set 5: 10 lb × 10

Front Raise (Dumbbell)

Set 1: 10 lb × 10

Set 2: 15 lb × 10

Set 3: 15 lb × 10

Set 4: 15 lb × 10

Set 5: 10 lb × 10

Shrug (Barbell)

Set 1: 135 lb × 8

Set 2: 135 lb × 8

Set 3: 135 lb × 8

Set 4: 135 lb × 8

Set 5: 135 lb × 8

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