Shoulder & Arm
#1 Smith Machine Shoulder Press
2-3 warm-up sets of 5-10 reps, 2-3 working sets of 6-10 reps,
1-2 drop sets of 15-20 reps
#2 Barbell Curl / Lying Triceps Extention 〈Superset〉
1-2 warm-up sets of 5-10 reps, 2-3 working sets of 6-10 reps,
1 drop set of 15-20 reps
#3 Bent Over Dumbbell Rear Delt Raise
4-5 working sets of 8-12 reps (Increase the weight with each set),
1-2 drop sets of 15-20 reps
#4 Dumbbell Hammer Curl / Dumbbell Overhead Triceps
Extention 〈Superset〉
→ EZ Bar Curl / Narrow Push Ups
4-5 working sets of 8-12 reps (Increase the weight with each set)
→ 1 set to failure
