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
175 x 8, x8, 165 x 8
Standing Military Press
Rest - 1:00
3 - 115 x 8
I was not able to increase the weight this week, I hope to next time around.
Arnold Press
Rest - :45
3 - 50 x 10
Shrugs
5 - 315 x 12
Rest - :45
Rear Delt Flys
3 - 105 x 12
Rest - :30 on fly machine
Side Plank Side raises
3 - 20 x 10
:30
Supporting hand was on ball to make for an unstable surface.
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
175 x 8, x8, 165 x 8
Standing Military Press
Rest - 1:00
3 - 115 x 8
I was not able to increase the weight this week, I hope to next time around.
Arnold Press
Rest - :45
3 - 50 x 10
Shrugs
5 - 315 x 12
Rest - :45
Rear Delt Flys
3 - 105 x 12
Rest - :30 on fly machine
Side Plank Side raises
3 - 20 x 10
:30
Supporting hand was on ball to make for an unstable surface.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
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