Discussion in 'Fitness & Nutrition' started by knucks, Oct 24, 2005.
Shoulder day. ideas ideas. my side delts and rear delts are lacking
military press, 4-6reps 3 sets, max weight.
side raises 4-6reps 3 sets, max weight.
bent over lateral raises 4-6reps 3 sets, max weight.
machine side raises 4-6reps 3 sets, max weight.
i <3 clean presses and variations for shoulder/upper back.
bent laterals ss with overhead cable for rear delts
then do upright rows ss with side laterals
rep range from 8-12
i don't usually bite but what the fuck its not like you'll actually do this:
seated military press (barbell)
light warm ups
1 hard work set taken a rep or so before failure
Stability ball DB military (one arm at a time, non pressing arm held at ready)
use a neutral grip
underhanded front raise w/ db
Barbell shrug snatch(wide) grip
bent over shrug
10,10,10 x 3
Superman Push ups
5 second hold at full flexion each rep
Barbell Shoulder Press: 20
Dumbell Shoulder Press: 6, 6, 6, 6, 6
Barbell Shoulder Press: 12, 12, 12, 12
Upright Row: 20, 6, 6, 12
Shrug: 20, 6, 6, 12
no but next time i will