Weight Training
"Hypertrophy" Shoulders
Week 1
Weight Lifting Journal
Clean & Press
95 x 5, 115 x 5, 135 x 5, 155 x 5, 155 x 5
These are more of a warm up then anything.
Smith Shoulder Press
Rest - 1:30
5 - 150 x 10
Too light, I was able to get all sets.
Arnold Press
5 - 40 x 10
Rest - :30
I can not believe how hard these were. I was not able to reach my goal of 5 x 10, it was more like 5 x 7. The high volume and low rest makes things much harder.
Cable Side Raises
5 - #2 x 10
Rest - :30
Again too light, I was able to get all 10 on all sets.
Rear Delt Flys
5 - 20 x 12
Rest - :30
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
"Hypertrophy" Shoulders
Week 1
Weight Lifting Journal
Clean & Press
95 x 5, 115 x 5, 135 x 5, 155 x 5, 155 x 5
These are more of a warm up then anything.
Smith Shoulder Press
Rest - 1:30
5 - 150 x 10
Too light, I was able to get all sets.
Arnold Press
5 - 40 x 10
Rest - :30
I can not believe how hard these were. I was not able to reach my goal of 5 x 10, it was more like 5 x 7. The high volume and low rest makes things much harder.
Cable Side Raises
5 - #2 x 10
Rest - :30
Again too light, I was able to get all 10 on all sets.
Rear Delt Flys
5 - 20 x 12
Rest - :30
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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