Jan 10 – Shoulders

In the morning I did a 60 min Spin class, my cardio for the day

In the afternoon I hit shoulders.

Superset Arnold presses + reverse pec deck flys + plate raises (60 s rest b/w Ssets)

20s x 12 / 60 x 12 / 45 x 10
25s x 12 / 75 x 12 / 35 x 15
30s x 12 / 90 x 12 / 35 x 10

Superset seated barbell press + bent over cable rear delt fly + chest supported t-bar row (elbows high) (60 s rest b/w Ssets)

115 x 12 / 15 x 15 / 45 x 20
125 x 12 / 30 x 15 / 60 x 20
135 x 12 / 30 x 15 / 70 x 15

Superset rear delt cable fly + side DB raise dropset + cable front raise (60 s rest b/w Ssets)

30 x 20 / 25s x 4 DROP 20s x 8 DROP 15s x 10 DROP 10s x 3 / 30 x 18
30 x 20 / 25s x 5 DROP 20s x 6 DROP 15s x 7 DROP 10s x 8 / 15 x 15
30 x 20 / 25s x 3 DROP 20s x 4 DROP 15s x 6 DROP 10s x 12 / 15 x 5

notes:  By the end of these giant sets my shoulders were smoked!  I couldn’t do a cable front raise to save my life!  Not that shoulder endurance has ever been my forte, but this was painful as all heck.

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