Weight Training
Hypertrophy - Shoulders
Weight Lifting Journal
Warm Up
This is my typical shoulder warm up. hang cleans, hang high pulls, and hang snatches
I use just the bar but try to do them 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 10, x10, 175 x8
Standing Military Press
Rest - 1:00
3 - 115 x 8
Still not able to increase the weight, maybe it is because I always push the seated presses.
Arnold Press
Rest - :45
3 - 55 x 10
Shrugs
3 - 315 x 6
compound set with
Upright Rows
3 - 115 x 6
These were a little too easy.
Life Fitness Side Delt Machine
3 - 100 x 12
:30
Rear Delt Flys
3 - 105 x 12
Rest - :30
On peck deck machine.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
Hypertrophy - Shoulders
Weight Lifting Journal
Warm Up
This is my typical shoulder warm up. hang cleans, hang high pulls, and hang snatches
I use just the bar but try to do them 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 10, x10, 175 x8
Standing Military Press
Rest - 1:00
3 - 115 x 8
Still not able to increase the weight, maybe it is because I always push the seated presses.
Arnold Press
Rest - :45
3 - 55 x 10
Shrugs
3 - 315 x 6
compound set with
Upright Rows
3 - 115 x 6
These were a little too easy.
Life Fitness Side Delt Machine
3 - 100 x 12
:30
Rear Delt Flys
3 - 105 x 12
Rest - :30
On peck deck machine.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
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