Tag: Seated Rear Delt Fly

Wing It

Ended up golfing today with rain in the forecast for tomorrow and we still got rained out. Walked 12+ holes.

Shoulders & Arms

Shoulder Press

  • 4×45
  • 4×75
  • 4×95
  • 4×105
  • 4×115
  • 4×125
  • 4×135

3 Sets

  • 12 DB Chicken Wings (20#)

Not sure what these are called, but it’s like a pec deck but vertical.

3 Sets

  • 12 Seated Rear Delt Fly (12#)

3 Sets

  • 15 Cable Curls (38#)
  • 10 Strict Ring Dips

3 Sets

  • 20 Cross Body Hammer Curls (20-25-25#)
  • 10/10 Tricep Kickbacks (20-25-25#)

Quick with a Partner

Warmed up with some PVC Passes.

Shoulders & Arms

Shoulder Press

  • 10×45
  • 5×65
  • 5×85
  • 5×100
  • 5×110
  • 5×120
  • 5×125

3 Sets

  • 12 DB Upright Rows (25#)

3 Sets

  • 12 Seated Rear Delt Fly (12#)

3 Sets

  • 15 Cable Curls (38#)
  • 10 Strict Ring Dips

3 Sets

  • 20 Cross Body Hammer Curls (20-25-25#)
  • 10/10 Tricep Kickbacks (20-25-25#)

Conditioning

2 Rounds (Partner)

  • 34 Pull-ups (2×10-7)
  • 80 Air Squats (2×20-20)
  • 320 Jump Rope (2×80-80)

Took us 11:15 to finish.