Weight Training
"Hypertrophy" Shoulders
Weight Lifting Journal
Warm Up
hang cleans and snatches
I just the bar and try to these properly, believe it or not even without weight they do cause me to sweat. I do sets of 10 and do around 5 sets. Sometimes with the cleans I will add a press too.
Shoulder Press
3 sets ~ Rest - 1:30
185 x 8, 155 x 11, x10
Standing Military Press
Rest - 1:00
3 - 115 x 8
Arnold Press
Rest - :45
3 - 45 x 12
Up Right Rows
5 - 95 x 12
Rest - 1:00
Even at a light weight I hate these.
Rear Delt Flys
3 - 90 x 12
Rest - :30 on fly machine
Cable Side raises
3 - 40 x 12
:30
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
"Hypertrophy" Shoulders
Weight Lifting Journal
Warm Up
hang cleans and snatches
I just the bar and try to these properly, believe it or not even without weight they do cause me to sweat. I do sets of 10 and do around 5 sets. Sometimes with the cleans I will add a press too.
Shoulder Press
3 sets ~ Rest - 1:30
185 x 8, 155 x 11, x10
Standing Military Press
Rest - 1:00
3 - 115 x 8
Arnold Press
Rest - :45
3 - 45 x 12
Up Right Rows
5 - 95 x 12
Rest - 1:00
Even at a light weight I hate these.
Rear Delt Flys
3 - 90 x 12
Rest - :30 on fly machine
Cable Side raises
3 - 40 x 12
:30
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
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