4d • General discussion
Workout 8/29/2026
Seated Dumbbell Side Raise: 4 sets | 12-15 reps Last set is a single drop set
Dumbbell Shoulder Press: 4 sets | 10,8,6,8 reps
Standing Military Press: 4 sets | 10-12 reps
Single Arm Cable Side Raise 3 sets | 10-12 reps
Superset Dumbbell Upright Row: 4 sets | 10-12 reps alternate w Rope Face Pulls: 4 sets | 10-12 reps
Dumbbell Shrug: 4 sets of 12 reps with 30 pds.
Arms
Spider curls with 55 pds on Smyth machine - 10 sets.
Triceps pushdown - cable - 10 sets 45 pds.
4
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Workout 8/29/2026
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