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KATYPERRY_ORAINED_CLERGY_ELVISPRESLEY[1]
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''TAO OF JKD''
ARNOLD'S SHOULDER WORKOUT
1
SEATED BARBELL MILITARY PRESS
4 sets of 12, 10, 10, 8 reps 80 LBS,90LBS,100LBS,120 POUNDS
Seated Barbell Military Press Seated Barbell Military Press
Note: First set is a warm-up set.
2
SIDE LATERAL RAISE
4 sets of 12, 12, 10, 8 reps 50,60,70,80-95 POUNDS
Side Lateral Raise Side Lateral Raise
3
SMITH MACHINE OVERHEAD SHOULDER PRESS
4 sets of 12, 10, 10, 8 reps 66,77,88,99 POUNDS
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press
4
SEATED BENT-OVER REAR DELT RAISE
4 sets of 12, 10, 10, 8 reps 57,67,87,97 POUNDS
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
5
UPRIGHT BARBELL ROW
4 sets of 12, 10, 10, 8 reps 100,105,110,115 POUNDS
AbdominaLs&GLutekenpo✓
(1)SIL LUM TAO
(2)Directional Movements: 90° 180° 270°
(3)PRANCE OF THE TIGER
875 NECK-UPS
5 SETS OF 25 REPS FOR CRUNCHES,SIT UPS,OR PARTIAL SIT UPS
(EXODUS)

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