4/11 Training (Monday)

Delts Exercise 1: Seated DB side lateral raise - Set 1: 15 lbs/15 reps (warm); Set 2: 20 lbs/10 reps (warm); Set 3: 8 reps/25 lbs; Set 4: 8 reps/30 lbs; Set 5: 6 reps/35 lbs Exercise 2: DB Shrug - Set 1: 15 reps/75 lbs (warm); Set 2: 12 reps/85 lbs (warm); Set 3: 10 reps/100 lbs; Set 4: 8 reps/115 lbs; Set 5: 8 reps/120 lbs (straps used on sets 4&5) Exercise 3: High incline DB press - Set 1: 10 reps/50 lbs (warm); Set 2: 8 reps/60 lbs; Set 3: 8 reps/60 lbs; Set 3: 6 reps/60 lbs Triceps Exercise 1: Dip (unweighted) - Set 1: 15 reps; Set 2: 15 reps; Set 3: 15 reps; Set 4: 12 reps Exercise 2: Rope press down - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/60 lbs; Set 3: 10 reps/70 lbs; Set 4: 8 reps/80 lbs Exercise 3: Reverse cable pull down - Set 1: 10 reps/65 lbs (warm); Set 2: 10 reps/75 lbs; Set 3: 8 reps/85 lbs Abs Ab coaster - Sets 1&2 - 30 reps/20 lbs x2 (10 mid/10 left/10 right) Cardio Stationary bike (Interval training) - 26 minutes (130 avg HR/156 max HR)