Shoulder Day!

Overhead Press (0 sec rest b/w supersets on warmups, 60 sec on main)

warm-up – Superset OHP and Rotator Cuff Work

50 x 5 / Over & Backs x 8

65 x 5 / Over & Backs x 8

80 x 5 / Over & Backs x 8

main – Superset OHP and Rotator Cuff

85 x 5 / Over & Backs x 8

100 x 5 / Over & Backs x 8

115 x 9 / Over & Backs x 8

 

Assistance

Superset Bench Press and Widegrip Free Cable Pulldowns (30 sec rest)

85 x 10 / 75 x 10

85 x 10 / 75 x 10

85 x 10 / 75 x 10

85 x 10 / 75 x 10

85 x 10 / 75 x 10

notes:  easy weight but the assistance isn’t a PR contest, it’s about working the contraction, focusing on form.

Superset EZ Bar Curls and Skullcrushers – Escalating Density Set

ok, for this, I put 15 min on the clock, and raced to do 15 sets of 5.  As it’s a superset, that means 75 reps of curls and 75 skullcrushers.  As little rest as possible.  Just go for it!

I also sinched (sp?) up some elbow sleeves tight so I got some blood trapped in the arms; great pump!  After about 8 sets I had to take the sleeves off, arms were swole!  Arms had some bruises, but they were pumped like mad.

65 pounds = 15 sets of 5/5 in… 13:36 min!  Success!

So, I go up in weight next time.

Rear Delt Cable Fly (30 sec rest)

15 x 15

15 x 15

15 x 15

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