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Shoulders

September 7, 2016 @ 8:00 am - 5:00 pm

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SHOULDERS
WORKOUT STRATEGY: HIGH REPS

Except when noted, for all exercises, choose a weight where you hit failure at/before specified reps.  If you fall short of the rep range, use the rest/pause method to get the remainder of the reps, or drop the weight slightly.

5 MINUTES WARMUP (STRETCH AND/OR CARDIO)

HAMS
Standing Leg Curls (4 sets x 15 reps)
Superset w/barbell stiff leg deadlift

FRONT DELTS
Smith Machine Military Press (3 sets of 20 reps)
Barbell Front Delt Raises (3 sets of 20 reps)

REAR DELTS
Standing Bent-over Dumbbell Delt Raises (3 sets of 20 reps)
Reverse Cable Crossovers (3 sets of 15 reps)

SIDE DELTS
One Arm Standing Dumbbell Lateral Raises (3 sets of 20 reps)
Seated Dumbbell Lateral Raises (2 sets of 20 reps)

ABS
Decline Crunches (Weighted) (3 x 25)
Rope Crunches (3 x 25)
Torso Twists w/Ball (100 reps)

Details

Date:
September 7, 2016
Time:
8:00 am - 5:00 pm
Event Category:
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