Tag Archives: Smith machine

21 Day Challenge: Day 2

I asked on twitter and facebook for people to share their favorite shoulder exercise/super-set/circuits – and as a result, I had an incredible shoulder workout.

Special thanks to Jada and Tiffany for their influence in my workout!  Grow shoulders, grow!

Warm up: 30 pushups

Circuit – 4S 15R:

Upright rows

Side lateral raise

Bent over flys – rear delts

4S 50R crossed cable lateral pull

4S 15R, 15, 12, 10 Smith Machine – Military shoulder press

4S 30R Rear delt machine

4S 10R Front-to-side, Side-to-front – lateral raise

Continuing Michelle’s 21 day challenge

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