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#JackD 10 Weeks To Increase - Friday - Week 9

Intense   Ic_time_32x32 69 minutes

Target Areas: Shoulders, Chest

Equipment: Barbell, Bench, Dumbbell, Strength Machine

Image_thumb
 		    Added by D. Jack

Exercises

Set 1: 1 round
Weights: Moderate
Barbell Incline Bench Press
10 reps
Rest
Rest
2 minutes
Weights: Moderate
Barbell Incline Bench Press
8 reps
Rest
Rest
2 minutes
Weights: Heavy
Barbell Incline Bench Press
6 reps
Rest
Rest
2 minutes
Weights: Heavy
Barbell Incline Bench Press
4 reps
Rest
Rest
2 minutes
Weights: Heavy
Barbell Incline Bench Press
2 reps

Set 2: 1 round
Transition
Transition
3 minutes

Set 3: 3 rounds
Weights: Heavy
Military Press
1 minute
Rest
Rest
2 minutes

Set 4: 3 rounds
Barbell Shrug
Weights: Heavy
Barbell Shrug
1 minute
Rest
Rest
1 minute

Set 5: 3 rounds
Weights: Heavy
Barbell Upright Row
1 minute
Rest
Rest
1 minute

Set 6: 1 round
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
1 minute
Transition
Transition
30 seconds
Alternating Incline Bench Dumbbell Fly
Weights: Moderate
Alternating Incline Bench Dumbbell Fly
1 minute
Rest
Rest
2 minutes

Set 7: 5 rounds
Seated Governators
Weights: Heavy
Seated Governators
5 reps
Rest
Rest
2 minutes

Set 8: 2 rounds
Weights: Heavy
Bent Arm Lateral Shoulder Raise
30 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
30 seconds
Rest
Rest
1 minute

Set 9: 10 rounds
Weights: Heavy
Cable Crossovers
30 seconds
Rest
Rest
1 minute

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