SHOULDERS

Wednesday, September 10, 2014

Warmup with lightweight DB shoulder press (10 lb) 3 x 12

1. Upright row to shoulder press w/ BB (20 lb) 4 x 12

2. SUPERSET 3 x 12 each
Arnold press (12.5 lbs)
Lateral raises (7.5 lbs)

3. One armed bent over rows (20 lbs) 4 x 12 {each arm}

4. Upright rows w/ bent bar (30 lbs) 4 x 12

5. Rear delt machine (heavier each set) 3 x 12, 10, 8

BURNOUT SUPERSET
Alternating front and lateral raises (7.5 lbs) 4 x 12
Around-the-head plate drill (25 lbs) 4 x 6 {each- left and right rotations}
Bus drivers (10 lbs) 4 x 25 

I put the amount of weight I lift more as a guideline and a way to track my progress. Do what YOU are comfortable with!

For exercises that you may not know, here are some links to videos: :)

Combining upright row and shoulder press:

Arnold press:


You Might Also Like

0 comments