Tempo Contrast Training - Shoulders..

“This muscle-building technique is simple: During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form.

Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps. This is referred to as one "cycle." Each set has either 8 or 12 reps (two or three cycles of four reps), or between 8 and 12 reps if you hit failure before completing 3 full cycles”.  

Here's what it looks like:

Mutt Bar Military Press - 5 sets of 8 @ 44lbs

• First Rep: Slow (5 seconds down, 5 seconds up)
• Second Rep: Slow (5 seconds down, 5 seconds up)
• Third Rep: Fast (1 seconds down, 1 second up)
• Fourth Rep: Fast (1 seconds down, 1 second up)
• Fifth Rep: Slow (5 seconds down, 5 seconds up)
• Sixth Rep: Slow (5 seconds down, 5 second
• Seventh Rep : Fast (1 seconds down, 1 second up)
• Eighth Rep: Fast (1 seconds down, 1 second up)

“This method recruits more muscle fibers due to the different types of rep contractions. Additionally, alternating between slow reps and fast reps allows for the momentary "capturing" of waste products inside the muscles, which leads to the release of growth factors that stimulate protein synthesis and muscle growth. The accumulation of metabolites, as well as trapped blood inside the muscle, leads to an excruciating pump”. - T Nation 

Mutt Bar Military Press - 5x20 @ 44lbs

Cash Out:

DB Lateral Raises - 3x10 @ 20lbs

DB High Pull/OH Raise Combo - 5x5 @ 20lbs

Slow Eccentric OH Raise - 2x5 @ 20lbs

AVG HR - 120 

MAX HR - 150