Gironda 8x8- Shoulders & Traps..

Lean-away LateralRaise – 20lbs

“Compared to other free-weight lateral raise variations, this exercise puts the deltoid under tension for a greater portion of the range of motion, making each rep more effective. It also places greater overload at the top of the movement”. - T Nation 

Cable Bent-over Laterals - 20lbs*

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 40lbs

Cable Rope Upright Row - 90kbs

*Front Lever in between sets 

Cash Out:  The 6 Way Delt Raise

“This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.

This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.

You won't need much weight for this one. We're going for time under tension and burn.

Perform a lateral raise, followed by bringing the dumbbells together in front, then a front raise from that mid-body position. Now reverse the movements. That's one rep. If you do it right, you'll never lose tension on the muscles”.  - T Nation