Aaron Shumake Physique Competitor

Warm-Up Plenty!

Warm-Up:

Side Cable Raises 15,12,10,10 Each Arm

Arnold Presses LIGHT - 3x12

Bent Over Rear Delt Flys - 15,12,12,10

Lateral Raises 5x12 LIGHT

Military Dumbbell Presses 12,10,8 Then Pick The Heaviest You Can Do Fo 8 Reps. Do 8 Reps Followed By A Drop Set

Of Another 8 Reps. Repeat 3 More Times.

Standing Upright Rows (On Smith Machine Or Using Barbell) 3x10

-Super Set Cable Straight Bar Upright Rows 3x12

Super-Wide Grip Behind The Head Lat Pull Downs 4x10 1/1/1 Tempo

-Super Set Single Arm Cable Upright Rows (Same thing as upright rows but we are using one arm at a time) 4x10

TRI-SET: (3 Rounds) NO REST

Bradford Presses 12 Reps (One rep = one press)

-Super Set Arnold Presses 10 Reps

-Super Set Front Lateral Raises 8 reps. NO REST IN BETWEEN CIRCUIT

ABS: Cable Crunches 1/1/2 Tempo 3x15 - Hanging Knee Raises 3x10 -