Today I focused on Shoulders using reverse progression (higher reps, lower weights) coupled with pre-exhaustion. Notice the compound exercises at the end of each block of exercises (Barbell Shoulder Press for example). This ensures that the shoulders are absolutely destroyed by the time you finish the workout.
You may also be wondering about straight arm push downs, internal and external rotations. These are really great exercises because they focus on the bundles of muscle that support the shoulder socket–an area that is really easy to injure, particularly when you are pushing some heavy weights. I just wanted you, my readers, to understand what these are. For those in my audience that are experienced in the gym, these should be part of your repertoire already.
Anyways, great workout today. See you tomorrow!!
|Lying Cable Rear Delt Raise||3||16-20||Shoulders||20/15.0 20/15.0 20/15.0|
|Cable Lateral Raise||3||16-20||Shoulders||20/5.0 20/5.0 20/5.0|
|Cable Front Raise||3||16-20||Shoulders||20/7.5 20/7.5 20/7.5|
|Standing Dumbbell Shoulder Press Alternating Arms||3||16-20||Shoulders||20/15.0 20/15.0 20/15.0|
|Barbell Shoulder Press||3||16-20||Shoulders||20/70.0 20/70.0 20/70.0|
|Dumbbell Shrug||2||16-20||Traps||20/45.0 20/45.0|
|Barbell Shrug||3||16-20||Traps||20/155.0 20/155.0 20/155.0|
|Straight-Arm Pushdown||2||16-20||Traps||20/234.0 20/234.0|
|Cable Internal Rotation||2||16-20||Shoulders||20/10.0 20/10.0|
|Cable External Rotation||2||16-20||Shoulders||20/10.0 20/10.0|
|Hip Thrust||3||16-20||Abs||20/80.0 20/80.0 20/80.0|
|Cable Crunch||3||16-20||Abs||20/70.0 20/70.0 20/70.0|
|Oblique Crunch||2||16-20||Abs||20/1.0 20/1.0|