Today was a killer shoulder, trapezoid, abdominal, and oblique workout! 28 sets of shoulder work, 12 sets for the trapezoid and the abdomen. Day 3 of the Down and Up Mass program completed. As mentioned in yesterday’s posting, I’ll be taking tomorrow off to celebrate my Dad’s 78th Father’s Day. I hope all of you are having a terrific weekend! I’ll be posting my workout results for Day 4 on Monday. This will be the first leg day routine. As always, if you have any questions or would like more information about Jim Stoppani’s website or weight lifting programs, feel free to reach out. I can point you in the right direction.
Asking for help…
There are a lot of folks who go to the gym, each for their own reason. Watch the people in the gym as you go through your routine. You’ll see some folks who come once in a while, others that are a little more consistent, and others who are in the gym every day of the week. Look at the folks who appear to be in good shape. They are a wealth of information. Today I asked one of these guys the best exercises for bulking the upper chest. His response was awesome! He said, “if you want to bulk the upper and middle chest, Incline everything, and do lots of flys from the upper and lower cable and dumbbell positions.
The best thing you can do for yourself is to be open to other ideas. Watch others. Why are they doing that exercise? What are the set and rep counts? What are they expecting to achieve by doing this particular exercise? If you remain open-minded and humble, people are more than willing to let you in on their routines and why they are doing what they are doing.
Barbell Shoulder Press 2 9-11 Shoulders 11/70.0 11/70.0
Seated Dumbbell Shoulder Press 2 9-11 Shoulders 11/30.0 11/30.0
Smith Machine Upright Row 2 9-11 Shoulders 11/40.0 11/40.0
Dumbbell Lateral Raise 2 9-11 Shoulders 11/15.0 11/15.0
Face Pull 2 9-11 Shoulders 11/35.0 11/35.0
Barbell Shrug 2 9-11 Traps 11/135.0 11/135.0
Behind the Back Barbell Shrug 2 9-11 Traps 11/135.0 11/135.0
Straight-Arm Pushdown 2 9-11 Traps 11/180.0 11/180.0
Cable External Rotation 2 9-11 Shoulders 11/15.0 11/15.0
Cable Internal Rotation 2 9-11 Shoulders 11/15.0 11/15.0
Hanging Leg Raise 2 9-11 Abs 11/1.0 11/1.0
Standing Cable Crunch 2 9-11 Abs 11/50.0 11/50.0
Cable Woodchopper 2 9-11 Abs 11/35.0 11/35.0