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Forums > Bodybuilding > Contest Prep
Subject: 06-0929 - Shoulders quad set, bis/tris supersets & HIIT

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Author Messages
julie
Posts:905

Legend
09/29/2006 4:27 PM Alert 
Here was my last ditch attempt at some supersets before peak week. Energy sucked because of this cold and I had to get off my stairmaster at 16 mins into my HIIT because I felt like I was going to drop. I think I gave it every last bit I had today.

Shoulders - quad set BB overhead press, db lateral raise, rear lateral raise & front raise

BB overhead press
55 x 12, 12, 12, 8

db lateral raise
12 x 12, 12, 12, 8

db rear laterals
12 x 12, 12, 10, 6

db alternating front raise
12, 12, 10, 4

bicep/tricep superset with bb curls & ez bar skulls

bb curls
55 x 10
45 x 12, 12

ez bar skulls
50 x 12, 12, 12

bicep/tricep superset with db hammer curls & cable push downs

hammer curls 20 x 12, 12, 12

cable push down
80 x 12, 10, 10

HIIT on the stairmaster today....lasted a whopping 16 mins. I couldn't even stand upright on the machine.
16 mins
ave hr 120
cals 93
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Forums > Bodybuilding > Contest Prep > 06-0929 - Shoulders quad set, bis/tris supersets & HIIT


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