Sat Jul 16, 2011 - Chest & Back (warm-up shoulders_

Started at 8:28 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs (followed by pot stirrers)

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• Superset the following:
• DB Bench Press, elbows by side - 1 @5lbs, 1 @10lbs, 1@15lbs, 1 @20lbs
• DB Bent-over Rows, elbows by side - 2 @5lbs, 1 @10lbs, 1 @15lbs, 1 @20lbs

• DB Bench press, elbows 45* - 1 @5lbs, 1 @10lbs, 1@15lbs, 1 @20lbs
• DB Bent-over Rows, elbows 45* - 1 @5lbs, 1 @10lbs, 1@15lbs, 1 @20lbs

Finished off with more Pot Stirrers.

Finished at 9:22 pm