Friday's Weight Training Workout
Shoulders
Weight Lifting Journal
Warm Up
Med ball toss, hang clean and jerk.
Smith Shoulder Press
5 sets ~ Rest - 2:00
180 x 5
Not sure how heavy the bar was.
Standing Military Press
3 - 135 x 6
Compound Set with
Hammer Curl Then Press
3 - 40 x 8
Side raise to Front Raise
3 - 25 x 5
Side Raises
3 -20 x 12
Rest ~ :30
Palms faced forward.
Close Grip Bench
5 - 185 x 8
1:30
Rope Ext
5 - 100 x 12
:30
Pec Deck Delt Flys
3 - 105 x 12
Rest - :30
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
Shoulders
Weight Lifting Journal
Warm Up
Med ball toss, hang clean and jerk.
Smith Shoulder Press
5 sets ~ Rest - 2:00
180 x 5
Not sure how heavy the bar was.
Standing Military Press
3 - 135 x 6
Compound Set with
Hammer Curl Then Press
3 - 40 x 8
Side raise to Front Raise
3 - 25 x 5
Side Raises
3 -20 x 12
Rest ~ :30
Palms faced forward.
Close Grip Bench
5 - 185 x 8
1:30
Rope Ext
5 - 100 x 12
:30
Pec Deck Delt Flys
3 - 105 x 12
Rest - :30
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
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