Date: Apr/13/2009
Total Workout Duration: 54 mins
Shoulders [14sets]
+ Traps [3sets] + Forearms [4sets] + Abs [3sets]
Warm up Set – Simplified Javorek’s Complex
DB Arnold Press + Side Lateral + Front Raise + Bent-over Rear Delts Raise + Shrugs
5kgs (per arm) x 6 (each exercise) x 2
[Superset] BB Seated Shoulder Press + DB Seated Arnold Press
10kgs x 10 + 7.5kgs (per arm) x 6
15kgs x 8 + 7.5kgs (per arm) x 6
20kgs x 8 + 7.5kgs (per arm) x 6
DB Side Lateral Raise
10kgs (per arm) x 10
12.5kgs (per arm) x 8
[Drop-set] 10kgs (per arm) x 6 + 5kgs (per arm) x 10
DB Alternate Arms Front Raise
10kgs (per arm) x 10 x 3
DB Bent-over Rear Delts Raise
5kgs (per arm) x 12 x 3
BB Shrugs
15kgs x 10
20kgs x 10
25kgs x 10
DB Wrist Curl
7.5kgs (per arm) x 15 x 4
Sit-up
BW x 12 x 3
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