Had some extra time this morning so spent a lot of time on warming up and form. The day after Thanksgiving warrants extra time in the gym.
Warm up with PNF’s using cables with 5 lbs.
Dumbbell shrugs 3 sets 15-20 reps with increasing weight 45lbs, 50lbs, 55 lbs.
Seated Single Arm dumbbell press (30lbs.) 12 reps, (35lbs) 10 reps (40lbs) 8 reps
The next 3 exercises are with dumbbells and performed in 3 sets of 15 using 15 lbs.
Front raises, scoop style superset with close grip upright rows
Lateral raises
Seated rear delt raises
Finish up with 3 sets of
Seated reverse fly machine with increasing weight for 15, 12, 10 reps
Last set done by isolating the arms one at a time to really focus on the individual rear delts.
Go strong mamas!
My training coach taught me the PNFs. It’s saved me a tripped to the PT a few time! No time for that!