4/4 Training (Monday)

Delts Exercise 1: DB side laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/2 lbs (warm); Set 3: 10 reps/25 lbs; Set 4: 8 reps/30 lbs; Set 5: 5 reps/35 lbs Exercise 2: DB Shrug - Set 1: 15 reps/70 lbs (warm); Set 2: 12 reps/80 lbs (warm); Set 3: 12 reps/90 lbs; Set 4: 10 reps/105 lbs; Set 5: 10 reps/120 lbs (straps used on sets 4&5) Exercise 3: High Incline DB Press - Set 1: 10 reps/55 lbs (warm); Set 2: 8 reps/60 lbs; Set 3: 7 reps/65 lbs; Set 4: 12 reps/50lbs Triceps Exercise 1: Dips (weighted) - Set 1: 10 reps/45 lbs; Set 2: 8 reps/45 lbs; Set 3: 8 reps/45 lbs; Set 4: 12 reps/0 lbs Exercise 2: Rope cable press downs - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/65 lbs; Set 3: 10 reps/75 lbs; Set 4: 8 reps/85 lbs Exercise 3: Reverse cable press downs - Set 1: 12 reps/65 lbs (warm); Set 2: 10 reps/85 lbs; Set 3: 6 reps/95 lbs Cardio Elliptical: 30 minutes (120 bpm avg. HR)