Shoulders And Chest Routine

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FitNotes Workout – Monday 27th April 2015

Warmup:
8 exercises with 30 seconds active and 30 seconds rest
** Cable Front Raises **
– 36.0 lbs x 20 reps

** Rope Upright Rows **
– 36.0 lbs x 20 reps

** Seated Machine Press **
– 40.0 lbs x 20 reps

** Machine Shrugs **
– 40.0 lbs x 20 reps

** One Arm Dumbbell Press **
– 20.0 lbs x 20 reps
– 20.0 lbs x 20 reps

** Dumbbell Pullovers **
– 20.0 lbs x 20 reps

** Plate Steering Wheel **
– 10.0 lbs x 20 reps

Main: Chest And Shoulders
Each exercise done for 5 sets each with 5 reps for the four sets of each exercise, and 6 reps done for the last set for chest, and last set for shoulders done with increase weight of 5 pounds.

** Incline Dumbbell Bench Press **
– 60.0 lbs x 6 reps
– 70.0 lbs x 5 reps
– 70.0 lbs x 5 reps
– 70.0 lbs x 5 reps
– 70.0 lbs x 6 reps

** Seated Dumbbell Press **
– 45.0 lbs x 5 reps
– 45.0 lbs x 5 reps
– 45.0 lbs x 5 reps
– 45.0 lbs x 5 reps
– 50.0 lbs x 5 reps

Meditated Verse:
Psalm 44:5 KJV
Through thee will we push down our enemies: through thy name will we tread them under that rise up against us.

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Published by John E Boardman

#wellnesspreacher. I have been in the wellness industry for over two decades. Before that I begin to study exercise at Liberty University for four years that resulted with bachelors science degree in exercise science. After I graduated in 2004 I begin to work as a fitness coach for the YMCA, and in 2005 I became a certified trainer. Well I continued to personal train until 2009, and before that in 2008 I started on one of two masters, both from Liberty University. My masters that I begin in 2008 was the Master Of Arts In Human Service with concentration in business, and in 2009 I returned to Lynchburg, VA to work at Liberty University as an admissions consultant. Going back there gave me another opportunity to again train in martial arts and compete in a few grappling tournaments. While attending seminary at Liberty Baptist Theology Seminary I coined the term wellnesspreacher based upon my past experience in fitness and my life calling as a preacher.

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