Thursday, April 26, 2007

Hypertorphy ~ Week C3 - Shoulders

Weight Training

Hypertrophy - Shoulders



Warm Up
Med ball toss,clean and jerk.

Shoulder Press
3 sets ~ Rest - 1:30
205 x 6
200 x 6
195 x 4 to 185 x 3 to 135 x 4

Standing Military Press
Rest - 1:00
3 - 145 x 6

Arnold Press
Rest - 1:30 Drop sets
set 1 - 90 x 4, 70 x 4, 55 x 4
Set 2 - x4, x4, x3
Set 2 - x4, x3, x5

Shrugs
5 sets
405 x 12
compound set with
Upright Rows
105 x 8
Rest ~ 1:00

Cable Side Delt Raise

3 - 12 x 12
:30

Pec Deck Delt Flys
3 - 105 x 12
Rest - :30



AM Workout
This morning I did some power lifts.


All the best in your weight and programs.
Jason, CSCS
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