KB Bent-over lateral raises - 35-53-70 x2
KB Seal Rows - 35-53-70 x2
This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy.
Then, complex of:
6 hang snatches
6 snatch grip presses
6 clean grip presses
6 hang cleans
6 high pulls
*all at 65lbs. Repeat for 60 total reps.
“The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that”. - T Nation
Finished with:
Z-Press - 5x5 @ 65lbs
Rear Ring Flyes - 3x8
Seated Band Upright Rows - 6x8
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