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6 WEEK SHREDDED

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   Lats, Mid Back & Biceps
   Program Overview
      RECOVERY DAYS


DAY 1 / DAY 8 / DAY 15 / DAY 22 / DAY 29

Exercise 1: Super Set

EXERCISESSET 1SET 2SET 3
DB Shoulder Press15 reps12 reps10 reps
Rear Delt Cable Fly15 reps12 reps10 reps

Exercise 2: Giant Set

EXERCISESSET 1SET 2SET 3
DB Side Raise12 reps10 reps10 reps
Cable Front Raise12 reps10 reps10 reps
Single Hand Cable Rear Fly12 reps10 reps10 reps

Exercise 3: Giant Set

EXERCISESSET 1SET 2SET 3
DB Front Raise10 reps10 reps10 reps
Cable Side Raise10 reps10 reps10 reps
DB Arm Circles 10 reps10 reps10 reps

Exercise 4: Super Set

EXERCISESSET 1SET 2SET 3
DB Skull Crusher12 reps10 reps10 reps
Triceps Pushdown12 reps10 reps10 reps

Exercise 5: Super Set

EXERCISESSET 1SET 2SET 3
Rope Overhead Ext.12 reps10 reps10 reps
DB Kick Back12 reps10 reps10 reps

Exercise 6: Giant Set

EXERCISESSET 1SET 2SET 3
Rope overhead Ext (on bench)12 reps10 reps8 reps
Close Hand Pushups12 reps10 reps8 reps
Bench Dips 12 reps10 reps8 reps

   Upper Abs
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REAR DELT CABLE FLY
DUMBBELL SHOULDER PRESS
ROPE OVERHEAD EXTENSION
TRICEPS PUSHDOWN
The shoulders play a key role in nearly every upper body exercise. Because of their critical function, extreme range of motion, and potential to bulge under your shirt like two stolen cannonballs, strong shoulders are essential for maximum performance and a well-rounded, fit physique.he shoulders play a key role in nearly every upper body exercise. Because of their critical function, extreme range of motion, and potential to bulge under your shirt like two stolen cannonballs, strong shoulders are essential for maximum performance and a well-rounded, fit physique.
Shoulders & Triceps - Upper Abs
SHOULDERS & TRICEPS   ///  UPPER ABS