T Nation

The Austrian Oak


#1

7-10-2009

Shoulders/traps (the numbers posted are what I worked up to on the last set)

Seated barbell press- 135x11
Dumbbell side laterals- 45x8
EZ bar upright row- 100x12
HS shrug- 550x10
Dip shrug- BW+ 50x 15
Side lateral machine- 110x10


#2

7-11-2009

Arms

Decline close grip bench- 185x12
EZ bar curl- 100x8
Overhead EZ bar extension- 80x9
EZ preacher curl- 80x8
Pushdown- 120x12
Incline dumbbell curl- 40x10
Reverse EZ curl- 70x6
Hammer curl- 80x8