BA 4 Week Lean Program (Day 9)
Day 9: Shoulders & Triceps Workout
|
Exercise |
Sets |
Reps |
Notes |
|
Chest-Support Rear Delt Raises |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
Machine Incline Shoulder Presses |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
Dumbbell Lateral Raises |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
Upright Rows |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
Triceps Pressdowns |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
Reverse-Grip Triceps Pushdowns |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
Day 9: Shoulders & Triceps Workout
|
Exercise |
Sets |
Reps |
Notes |
|
Cable Lying Triceps Extensions |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
AM Cardio |
1 |
40 mins |
|
|
Twists |
1 |
300 |
|
|
PM Cardio |
1 |
40 mins |
|