Butterfly

These giant sets will create a great feeling in your muscles by the end of the training. They overload the muscles asking you to dig deep and all the way through the workout especially as all the exercises are concentrated on the back and shoulders.
10 bent over rows 10 seated cable row 15 seated reverse flys Rest 1 minute, repeat 3 sets 20 wide arm pull ups 12 shoulder shrugs 15 wide arm push ups (see push up variations) Rest 1 minute, repeat 3 sets 10 Arnie shoulder press 10 plate raises 15 lateral raise Rest 1 minute, repeat 3 sets [wpdm_file id=21]

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