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    Intermediate Shoulders & Triceps

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    MHA Ali
    The document contains a table of contents listing 7 shoulder and arm exercises and their target repetitions and sets over a 6 week period. Each exercise details the target repetitions, sets and includes a table to log actual repetitions and weight for each set over the 6 week period. Notes sections are included to add additional information.

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    Intermediate Shoulders & Triceps

    Uploaded by

    MHA Ali
    16 views9 pages
    The document contains a table of contents listing 7 shoulder and arm exercises and their target repetitions and sets over a 6 week period. Each exercise details the target repetitions, sets and includes a table to log actual repetitions and weight for each set over the 6 week period. Notes sections are included to add additional information.

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    Work out

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    The document contains a table of contents listing 7 shoulder and arm exercises and their target repetitions and sets over a 6 week period. Each exercise details the target repetitions, sets and includes a table to log actual repetitions and weight for each set over the 6 week period. Notes sections are included to add additional information.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    16 views9 pages

    Intermediate Shoulders & Triceps

    Uploaded by

    MHA Ali
    The document contains a table of contents listing 7 shoulder and arm exercises and their target repetitions and sets over a 6 week period. Each exercise details the target repetitions, sets and includes a table to log actual repetitions and weight for each set over the 6 week period. Notes sections are included to add additional information.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 9

    Table of Contents

    EXERCISE 1: PEC DEC REAR DELT FLYE ........................................................ 3

    EXERCISE 2: SEATED DUMBBELL SHOULDER PRESS ..................................... 4

    EXERCISE 3: CLOSE GRIP BARBELL UPRIGHT ROW ....................................... 5

    EXERCISE 4: SEATED DUMBBELL LATERAL RAISE ......................................... 6

    EXERCISE 5: ROPE CABLE FACE PULL........................................................... 7

    EXERCISE 6: ROPE TRICEPS PUSH DOWN .................................................... 8

    EXERCISE 7: BARBELL SKULL CRUSHER ....................................................... 9

    2
    Exercise 1: Pec Dec Rear Delt Flye
    Target: 12 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    3
    Exercise 2: Seated Dumbbell Shoulder Press
    Target: 10 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    4
    Exercise 3: Close Grip Barbell Upright Row
    Target: 12 Reps x 4 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    5
    Exercise 4: Seated Dumbbell Lateral Raise
    Target: 12 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    6
    Exercise 5: Rope Cable Face Pull
    Target: 12 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    7
    Exercise 6: Rope Triceps Push Down
    Target: 12 Reps x 4 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    8
    Exercise 7: Barbell Skull Crusher
    Target: 12 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

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