Exercise 1 Shoulder Superset 1: Dumbbell Lateral Raise/Bent-Over Reverse Cable Fly View Details 3 Sets 8, 10, 12 Reps 30" Rest When performing lateral raises, tilt your wrists in slightly and keep your pinkies faced out as you raise the weight. Try not to let the weight come to the front of your body. On those fly’s, switch the top arm each set.
Exercise 2 Shoulder Superset 2: Barbell Front Raise/upright Barbell Row View Details 3 Sets 8, 10, 12 Reps 30" Rest Use a wide grip on the upright row to hit your rear delts rather than the front delts. Rotate your shoulders forward, and bring the bar to mid-chest.
Exercise 3 Prison Push-Up View Details 3 Sets to fail Reps 30" Rest If your shoulders aren't completely smoked by now, they're about to be. For this exercise, go down into a push-up, then stand up and move your arms like you would during a jumping jack. Instead of bringing your palms together, externally rotate your arms, and try to touch the back of your hands together. This little variation will add some serious spice to this finisher.
Exercise 4 Arm Superset 1: Ez-Bar Curl/Dumbbell Skullcrusher View Details 3 Sets 8, 10, 12 Reps 30" Rest Now the fun really begins. Before you start this superset, rest for about five minutes. Give your body a little time to reset before you start hammering your arms.
Exercise 5 Arm Superset 2: Bench Dip/Seated Hammer Curl View Details 3 Sets 8, 10, 12 Reps 30" Rest Stay focused and finish strong here. If bench dips are way too easy for you, put a dumbbell in your lap like I do. Get down until your elbows are at 90 degrees. When you push up, flex your triceps, but try not to put tension on your elbow.
Power BodyBuilding – Day 9 (Chest)
Power BodyBuilding – Day 9 (Chest)