1010913 workout

1.seated DB rear delt flies 3x8, 1 drop set

7.5kg 3x8 5kg3x8

2.seated DB side laterals (flies) 3x8, 1 drop set
7.5kg 3x8 5kg3x8

3.standing DB front raises 3x8
7.5kg 3x8 5kg3x8

4.barbell military press 3x10

30kg x8.7.6 20kg x10.8.7

5.Dragon challenge 100 Alt.(Dave 加料訓練)
肩膀快炸掉了我ＸＤ

因為上面的挑戰讓我沒力了，下面的三頭肌訓練我沒辦法做，改到禮拜五做．
EZ curl bar skullcrushers 3x8
cable pushdowns 3x8, 1 drop set
behind the head cable tri ext 3x8, 1 drop set