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Shailey and Sammy CollierShailey and Sammy Collier
/Me, Myself, & I

W1/D1 W1/Shoulders & Chest

5.0|45 min|3 comments
SHOULDERS: SEATED BARBELL PRESS: - 1 light warm-up sets 15 reps - 2 sets increasing weight each set 8-12 reps - 2 HEAVY sets increasing weight each set 6-8 reps **drop set each set with x reps, minimum 3 reps** INCLINE BARBELL FRONT RAISE: - 3 sets increasing weight each set 6-10 reps **super set each set with standing DB front raise, static reps to failure** SEATED MACHINE LATERAL RAISE: - 2 sets increasing weight each set 8-12 reps - 2 HEAVY sets 6-8 reps each arm **drop set each set with static reps to failure** ROPE FRONT RAISE: - 3 sets increasing weight each set 8-12 reps **drop set each set with x reps, minimum 3 reps each arm** CABLE SIDE RAISES: (each side) - 3 sets HEAVY 8-12 reps **drop set each set with x reps to failure** PEC DEC REAR DELT FLY: - 3 sets increasing weight each set 8-12 reps **drop set the 3rd set twice, back to original weight, rep each drop to failure**


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Stephanie 1y ago
Good. Restarting the program because I didn’t finish first time. Need to work up to full rep quantity but felt so good
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Stephanie 2y ago
Felt great to be back in the gym. Felt extremely weak 😂😂 but still enjoyed it massively.
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Liana 2y ago
This was a hard work out its was challenging and really made me push myself, tears were shed but i am proud because i was able to at least get all the sets done. Go me. 😁

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