Thursday, May 11, 2006
Shoulders - bodybuilding style
Hang Cleans and Push Press
95 x 10, 115 x 8, 135 x 6, 155 x 4, 175 x 2
Rest - when I felt like it with lots of rotator cuff work to start things off
This is just for a warmup.
Smith Shoulder Press
5 - 200 x 5
Rest - 2:00
These were way too easy, on the last set I was able to get 7.
Arnold Press
3 drop sets with 80 - 70 - 60 - 50
Rest - 1:00
set 1 reps: 4, 3, 4, 0
set 2: 3, 3, 3, 3
set 3: 4, 1, 3, 4
bent arm lateral rasies
3 drop sets with 40 - 30 - 25 - 20
Rest - 1:00
set 1 reps: 4, 4, 6, 8
set 2: 4, 6, 6, 7
set 3: 4, 5, 6, 8
3 sets of Standing Face Pulls and
compound set with rear delt flys and seated side lateral rasies
rest :45
Bent over delt flys
25 x 12 - pause for a second at top
Face Pulls
#6(cybex cable x over) x 12
seated side lateral rasies
15 x 12 - 2 second pause at the top
Felt it was a good workout, felt a burn through the entire workout.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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