June 21, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 20 June 2013 16:57


Advanced

21-15-9

Dumbbell shoulder press  #30

Pull ups


Intermediate

21-15-9

Dumbbell shoulder press  #20

Pull ups or progressions


Beginner

15-12-9

Dumbbell shoulder press  #10

Pull up progressions