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 |
|