1.4.19

SHOULDERS, CHEST & TRICEPS

Prep
5min bike @60%
Foam roll - upper back, rear delts, lats, glutes, thigh & calves

Part A
4 sets - 90s rest between sets
7 standing BB shoulder press - 3RIR

Part B
4 sets - 90s rest between sets
12 standing BB upright row - 3RIR

Part C
4 sets - 60s rest between sets
12 seated plate loaded cheat press - 2RIR
12 seated DB side raise - 2RIR

Part D
3 sets - 60s rest between sets
12 standing single arm, DB overhead tricep extension - 1RIR
12 half kneeling cable rope face pulls - 1RIR


WORKOUT CALENDAR

Back track to your favourite workouts


Nathan Horner