CODE: Guru/6-WS

DAY 1, DAY 8, DAY 15, DAY 22 & DAY 29

Exercise 1: Super Set
EXERCISES
DB Shoulder Press
Rear Delt Cable Fly

SET 1
15 reps
15 reps

SET 2
12 reps
12 reps

SET 3
10 reps
10 reps

SET 1
12 reps
12 reps
12 reps

SET 2
10 reps
10 reps
10 reps

SET 3
10 reps
10 reps
10 reps

SET 1
10 reps
10 reps
10 reps

SET 2
10 reps
10 reps
10 reps

SET 3
10 reps
10 reps
10 reps

SET 1
12 reps
12 reps

SET 2
10 reps
10 reps

SET 3
10 reps
10 reps

SET 1
12 reps
12 reps

SET 2
10 reps
10 reps

SET 3
10 reps
10 reps

SET 1
12 reps
12 reps
12 reps

SET 2
10 reps
10 reps
10 reps

SET 3
8 reps
8 reps
8 reps

Exercise 2: Giant Set

EXERCISES
DB Side Raise
Cable Front Raise
Single Hand Cable Rear Fly
Exercise 3: Giant Set
EXERCISES
DB Front Raise
Cable Side Raise
DB Arm Circles
Exercise 4: Super Set
EXERCISES
DB Skull Crusher
Triceps Pushdown
Exercise 5: Super Set
EXERCISES
Rope Overhead Ext.
DB Kick Back
Exercise 6: Giant Set
EXERCISES
Rope overhead Ext (on bench)
Close Hand Pushups
Bench Dips

NOTE: There is no rest in between the exercises. Take 90sec rest after the giant set and 60sec rest after the super set.
For more info. watch Shoulders & Triceps video.

Designed & Created by Guru Mann, Certified Advanced Fitness Trainer & Nutrition Specialist
California, United States.
Copyright 2013 Guru Mann, USA. All rights reserved.

CODE: Guru/6-WS

Designed & Created by Guru Mann, Certified Advanced Fitness Trainer & Nutrition Specialist
California, United States.
Copyright 2013 Guru Mann, USA. All rights reserved.