Men DELTOID
DB Military Press Seated 90degree incline 25lb x 30 reps DB Front Raises Seated 90deg incline 15lb x 30 reps Lateral Raises
Jason Drew John Tom Rich
1arm Cable Lat. Raises Standing cable set to floor 15lb x 30 reps 1arm Cable Rev. Flye Standing cable set to shoulder 15lb x 30 reps 1arm DB Lateral Raises
DB Military Press Seated 90degree incline 20lb x 30 reps
DB Incline Press Seated 100degree incline 35lb x 30 reps Pec Dec Rev. Flye Pec Dec Machine Overhand 70lb x 30 reps Barbell Incline Bench
1arm cable rev flye cable set to floor 10lb x 30 reps
DB Lateral Raises Seated 100degree incline 10lb x 45 reps Pec Dec Rev. Flye Pec Dec Machine Overhand 40lb x 45 reps Barbell Incline Bench
Cable Leaning Lat Raise cable set to floor 10lb x 30 reps/arm
| Women DELTOID
DB Military Press Seated 90degree incline 12.5lb x 30 reps DB Front Raises Seated 90deg incline 8lb x 30 reps Lateral Raises
Diane Lindsay
Cable Lateral Raises Seated 90degree incline 5lb x 30 reps Cable Reverse Flye Seated 90deg incline 5lb x 30 reps 1arm DB Lateral Raises
DB Military Press Seated 90degree incline 10lb x 30 reps 10 minutes 5 minutes
DB Incline Press Seated 100degree incline 20lb x 30 reps Pec Dec Rev. Flye Pec Dec Machine Overhand 40lb x 30 reps Barbell Incline Bench
1arm Cable Rev. Flye Standing cable set to floor 5lb x 20 reps
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