EXERCISE SETS REPS MAX WEIGHT
Lateral raises 3 10-12 45s
One-arm cable laterals 3 10-15 40
Seated one-arm laterals 3 12-15 30
Bent-over rear laterals 3 10-12 45s
Cable rear laterals 3 10-15 40
Pec-deck rear laterals 3 12-15 70
Dumbbell alternate front raises 3 10-12 40s
One-arm cable front raises 3 10-15 40
Seated military presses or Arnold presses 3 12-15 135
Lateral raises 3 10-12 45s
One-arm cable laterals 3 10-15 40
Seated one-arm laterals 3 12-15 30
Bent-over rear laterals 3 10-12 45s
Cable rear laterals 3 10-15 40
Pec-deck rear laterals 3 12-15 70
Dumbbell alternate front raises 3 10-12 40s
One-arm cable front raises 3 10-15 40
Seated military presses or Arnold presses 3 12-15 135
Source Citation (MLA 7th Edition)
Merritt, Greg, and Jim Stoppani. "The O-men workouts: what you can learn from the workouts of five of the greatest Mr. Olympias." Flex May 2011: 125+.
Podcast:
