3/4 Training (Friday)

Delts

Exercise 1: Smith front press - Set 1: 12 reps/95 lbs (warm); Set 2: 10 reps/135 lbs (warm);
Set 3: 8 reps/155 lbs; Set 4: 7 reps/175 lbs; Sets 5&6(superset): 4 reps/185 lbs&10 reps/135lbs

Exercise 2: seated DB side laterals - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/25 lbs;
Set 3: 7 reps/30 lbs; Set 4: 8 reps/20 lbs

Exercise 3: seated DB front laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/20 lbs;
Set 3: 10 resp/25 lbs; Set 4: 6 reps/30 lbs

Triceps

Exercise 1: Close-grip smith press - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/175 lbs;
Set 3: 10 reps/185 lbs; Sets 4&5(superset): 6 reps/205 lbs&10 reps/135 lbs

Exercise 2: Seated DB overhead extension - Set 1: 12 reps/50 lbs (warm); Set 2: 10 reps/70 lbs;
Set 3: 8 reps/70 lbs

Exercise 3: Cybex 1 arm underhand cable pulldown - Set 1: 10 reps/10 lbs; Set 2: 10 reps/10 lbs; Set 3: 10 reps/20 lbs

rt elbow sore for the second week in a row doing last two triceps exercises

Calves

Exercise 1: Standing calf raise - Set 1: 14 reps/70 lbs; Set 2: 8 reps/70 lbs; Set 3: 15 reps/50 lbs