Shoulders + Biceps

1. Front Raise EZ Bar (4 sets: 16 reps)

2. Machine Shoulder Press (4 sets: 12 reps) -

3. DB Alternating Front Delt Raise With inward twist and pause at top (4 sets: 10 reps)

Superset: Chest press machine (4 sets: 12 reps)

4. Lateral Raise Machine (4 sets: 8 reps) Hold 3 seconds at the top (drop set 8 more reps)

5. Pike Press with feet on bench / Handstand Push ups (4 sets: Failure)

6. Inverted grip cable Front Raise (4 sets: 12 reps)

1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.