More volume work for shoulders today! I absolutely love training shoulders and because there are so many muscles in the shoulder region (including the traps and rhomboids), it gives me an excuse to beat them up from every angle and not feel like I am "overdoing it". I was scheduled to do abs today as well but opted to train calves instead-they need far more work than my abs anyway...hahaha! But as always, mission accomplished!
[ SHOULDERS ]
Machine Shoulder Press
90 lbs x 12
100 lbs x 12
110 lbs x 12 x 5 (sets performed using FST-7 protocol)
Rear Delt Machine
100 lbs x 20 x 3
Seated Dumbbell Press
45 lbs x 20
55 lbs x 20
60 lbs x 15
65 lbs x 15
50 lbs x 20
Seated Side Lateral Raises
25 lbs x 20 x 3
Inverted Incline Machine Shoulder Press
120 lbs x 20
150 lbs x 20 x 2
Dumbbell Front Raises (simultaneously)
22.5 lbs x 15 x 3
Single-Arm Seated Side Lateral Raises
17.5 lbs x 15 x 3
Barbell Shrugs (underhand grip)
225 lbs x 15
275 lbs x 15 x 2
275 lbs x 15, 185 lbs x 15 (drop set)
Hammer Strength Shrug Machine
225 lbs x 20
275 lbs x 15 x 2
Dumbbell Shrugs
75 lbs x 20 x 3
[ CALVES ]
Standing Calf Raises
300 lbs x 15 x 7
Seated Calf Raises
90 lbs x 25
135 lbs x 15
90 lbs x failure
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When i absolutely love training shoulders and because you will discover so many muscles from the shoulder region, it gives me reason to beat them in place from every angle instead of feel like I was overdoing it.
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