2013 Transformatiom Workout 16 Chest Shoulders Triceps

Guys Male Or Female Let’s Get The Job Done.

Guys Please take a look at how she is controlling the weights. That’s what this is about, it doesn’t matter male or female we are all after the same goals in the end.

Peace Kevin

Chest:

Flat Barbell Press Or Dumbbell Press 4 Sets Of 8 Reps.

Incline Barbell Or Dumbbell Press 4 Sets Of 8 Reps.

Flys Machine Or Dumbbell 4 Sets Of 12 Reps.

Shoulder Workout:

Behind The Neck Press Smith Machine Or Dumbbell Press: 4 Sets of 8 Reps.

Side Dumbbell Lateral Raises: 4 Sets of 8 Reps

Front Dumbbell Alternate Lateral Raises: 4 Sets of 8 Reps

Rear Delt Flys Dumbbell or Machine: 4 Sets of 8 Reps

Triceps: Cable Push Downs: 3 Sets 20 Reps

Reverse Cable Push Downs: 3 Sets 20 Reps

Dumbbell Kick Backs One Arm Each 6 Sets Of 8 Each Arm

Category: Training