Delt/Triceps Training (* indicates warm-up sets)

Rope Pulldowns - 2 sets  X  30*

 

Hammer Strength Shoulder Press -          

Weightless Rep-out 1 set X 30

90 lbs                       1 set X 10 *
180lbs                      1 set X 10 *

270lbs                      1 set X 10

Standing Side Lateral Raises        -             
10 lbs                       1 set X 30*

35 lbs                       1set  X 10

60 lbs                       1 set X 10

Rear Delt Raises on Incline                    

15lbs                        1 set x 15*

25lbs                        1 set x 10*
35lbs                        1 set x 10

                                                                

Skull Crushers w/ Cambered Bar (15lb bar)

15lbs (bar only)       1 set x 30*

65lbs                         1 set x 10

105lbs                       1 set x 10

Triceps Pushdown    
70lbs                          1 set x 10

100lbs                        1 set x 10

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FST 7

Rear Delt Fly (Icarian)                          60lbs                         7sets x 12

Overhead Cable Extension                    50lbs                         7 sets x12

Summary: 4 work sets for Delts. 2 for Front and side delt. 1 for Side delt. 1 for rear delt
                4 work sets for Triceps. 2 for long and medial head. 2 for outer head.
                FST-7 for rear delt and outer tricep head fascia stretch.

POST WORKOUT RECAP

1. Number of work sets were borderline over training. 
2. FST-7 is an o.k., will be implemented with other body parts
3. As training cycle progresses, issue of highest priority is increase intensity per rep, for less sets in the 
   future.