BA 4 Week Lean Program (Day 16)

Day 16: Shoulders & Triceps Workout

 

Exercise

Sets

Reps

Notes

Seated Front Dumbbell Raises

1

10

 

 

1

10/10

 

1

10/20/10

 

Dumbbell Lateral Raises

1

10

 

 

1

10/10

 

1

10/20/10

 

Cable Rear Delt Flyes

1

10

 

 

1

10/10

 

1

10/20/10

 

Dumbbell Shrugs

1

10

 

 

1

10/10

 

1

10/20/10

 

Triceps Pressdowns

1

10

 

 

1

10/10

 

1

10/20/10

 

Cable One-Arm Triceps Extensions

1

10

 

 

1

10/10

 

1

10/20/10

 

Seated Triceps Pushdowns

1

10

 

 

1

10/10

 

1

10/20/10

 

AM Cardio

1

45 mins

 

Twists

1

300

 

PM Cardio

1

45 mins