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Today’s workout!

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
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