DB Military Press: 40lbs
DB Slightly Bent-over Upright Row: 40lbs
Press: 22-15-13
Upright Row: 22-15-13
Effective and painful!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Pick a weight that you try to do for 50 total reps over the course of three working sets. Once you're able to get a total of 50 reps over 3 sets, add weight
Cash Out:
DB Front Raise into Rear Delt DB Raise - 3x5 @ 40lbs
The 6-Way Delt Raise - 2x5 @ 10lbs, 1x5 @ 15lbs, 1x5 @ 20lbs
“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
AVG HR - 117 BPM
MAX HR - 152 BPM
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