Standing Cable Shoulder Press -
60-70-80/70-80-90 then, 50x10x2
Standing Lean Back Cable Lateral -
20-30-40/30-40-50
Incline Seal Rows -
40-45-50/45-50-55
Cash Out:
Overhead Plate Lateral Raise - 3x8 @ 35lbs
Gironda Dumbbell Swings - 5x8 @ 15lbs then, 2x8 @ 10lbs
How to do Gironda Dumbbell Swing:
- Step 1: Take a dumbbell in each hand and hold them at your waist.
- Step 2: Keep your left arm straight and lift it out lateral on your side to about shoulder height.
- Step 3: At the same time lift your right up at a 90 degree angle in front of your face.
- Step 4: Bring both arms back down and this time switch so that your right arm is going out laterally and your left arm is going in front of your face.
- Step 5: Alternate back and forth for the desired amount of repetitions. Each time you bring your arms up is one repetition.
“This is a rather weird-looking exercise, but it's a very effective way to build the whole deltoid with an emphasis on the lateral portion. Basically, the movement is like performing a one-arm lateral raise while the other arm is brought up with the elbow bent at a 90 degree angle. The bent arm doesn't do much work because of the advantageous lever, but it allows you to keep some tension on the shoulder muscle during the whole exercise. Constant tension equals more growth”! - T National
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