BA 4 Week Lean Program (Day 23)
Day 23: Shoulder & Triceps Workout (AM)
|
Exercise |
Sets |
Reps |
Notes |
|
Chest-Support Rear Delt Raises |
1 |
10/5 |
|
|
|
1 |
10/10 |
|
|
1 |
20 |
|
|
|
Around The Worlds |
1 |
10/5 |
|
|
|
1 |
10/10 |
|
|
1 |
20 |
|
|
|
Incline Front Dumbbell Raises |
1 |
10/5 |
|
|
|
1 |
10/10 |
|
|
1 |
20 |
|
|
|
Machine Shrugs |
1 |
10/5 |
|
|
|
1 |
10/10 |
|
|
1 |
20 |
|
|
|
Triceps Pressdowns |
1 |
10/5 |
|
|
|
1 |
10/10 |
|
|
1 |
20 |
|
|
|
Cable Overhead Triceps Extensions |
1 |
10/5 |
|
|
|
1 |
10/10 |
|
|
1 |
20 |
|
|
|
One-Arm Cable Triceps Kickbacks |
1 |
10/5 |
|
|
|
1 |
10/10 |
|
|
1 |
20 |
|
|
|
AM Cardio |
1 |
55 mins |
|
|
Twists |
1 |
300 |
|
Day 23: Calf and Abs Workout (PM)
|
Exercise |
Sets |
Reps |
Notes |
|
Seated Calf Raises |
|
10/5 |
|
|
|
1 |
10/10 |
|
|
1 |
20 |
|
|
|
Superset with Weighted Sit-Ups |
3 |
Failure |
|
|
PM Cardio |
1 |
55 mins |
|