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Unread 12-12-2012, 03:15 PM   #1701
Sokar
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Join Date: Nov 2012
Posts: 58
Today is Shoulder Day!

Upright Row-warm up exercise

15 reps of the following weights 30/40/50/60

Dumbell Shoulder Press

15x12
25x12

Plate Loaded Shoulder Press(decided to move here for the heavy work)
Keep in mind weight listed is per arm
45x12 2 sets
55x12
65x12
70x8
80x8
90x8
100x8 3 sets

This is a large amount of sets for one exercise but was the main focus of this particular workout.

Front Raises with weighted bar
30x12
40x10 3 sets

Cable Side Raises
20X8 3 sets

Shrugs
50x20
70x15
85x15
100x10 3 sets

Next week I will be focusing on side raises with dumbells trying to tie in the roundness of the shoulder/delt to the triceps.

Forgot to mention the previous days cardio.... Monday was 30 on the stairmaster and Tuesday a treadmill circuit of running/walking.
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