Heavy Duty Training

Workout 3

Shoulders

  • Dumbbell Lateral Raises: 2 warm-up sets (light, 10-12 reps), 1 working set (6-10 reps)

  • Rear Delt Flyes: 2 warm-up sets (light, 10-12 reps), 1 working set (6-10 reps)

Biceps

  • Barbell Curls: 2 warm-up sets (light, 10-12 reps), 1 working set (6-10 reps)

Triceps

  • Tricep Press Downs: 2 warm-up sets (light, 10-12 reps), 1 working set (6-10 reps)

  • Dips: 2 warm-up sets (light, 10-12 reps), 1 working set (6-10 reps)

Take at least 2 days off.

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