Sunday 1st July 2012 - shoulder n arms workout

Sunday
In lieu of apparent meter works Monday
S+A
Seated Iso Press
arm x 12 reps, 15-kilos @ x 8 reps, 30-kilos @ x 8 reps, 34-kilos @ x 6reps, 56.25-kilos @ x 4 reps

DB Hammer Curls
7.5-kilos x 12 reps @, 17.5-kilos x 10 reps @, 27.5-kilos x 8 reps @, 35-kilos x 8 loose reps @ - 17.5-kilos x 15 reps @

s/s

Heavy T/P/D
30-kilos x 12 reps, 55-kilos x 10 reps, 75-kilos x 8 reps - 55-kilos x 8 reps

R/W/Curls
7.5-kilos x 12 reps @, 12.5-kilos x 10 reps @, 20-kilos x 6 hard reps @ - 7.5-kilos x 8 reps @