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