shoulders
arnold presses:
12 x 20, 10 x 25, 8 x 25, 6 x 30

one-arm side cable laterals:
4 x 10 x 10

machine rear delt rows:
12 x 40, 10 x 45, 8 x 50, 8 x 50
* i hardly felt anything with these, even holding the contraction for 2 seconds. i was supremely disappointed. it will be back to the bent-over db flyes next week.

forearms
gripper machine:
15 x 90, 12 x 100, 10 x 115, 10 x 115

kneeling db wrist curls:
4 x 10 x 45, 2 sets wide grip, 2 sets close grip

abs
3-way crunches on decline bench:
2 sets 15 left, middle, right

weighted crunches on stability ball:
3 x 20

my girlfriend was in the hospital this week so it was hard to get to the gym, but her well-being ranks above my weight training so i'm cutting myself a break. i'm back on it now, i probably needed the rest anyway.

---

Comments