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