"Shoulders - 8x8”…

Hammer Strength Shoulder  Press: 90 (180)

Slightly Bent-over DB Upright Row: 50 (100)

*Supetset

Cash Out: 

Shoulder Seal Rows - 3x5

Pike HSPU - 3x5

AVG HR - 128 BPM

MAX HR - 155 BPM

@ Planet Fitness Clifton Park

“Shoulders - 8x8”…

Kettlebell Z Press - 35lbs

Kettlebell Iron Cross : 35lbs

“The Z-Press is one of the most effective yet overlooked upper body exercises. It’s simple: an overhead press done sitting on the floor. By taking your lower body out of the equation, you’re forced to rely on your upper body and core for strength. The Z-Press result: You’ll add far more muscle to your shoulders, lats, and chest. You’ll also shred your abs". - Men's Health 

Cash Out: 

Blue Band Pull Apart - 3x8

Blue Band Face Pulls - 3x8 

Pike Push Ups - 3x5

AVG HR - 122 BPM

MAX HR - 142 BPM

@ The Trails  

"Shoulders - 8x8”…

Smith Machine Military Presses - 50lbs

Wide Smith Machine Upright Row: 50lbs

Cash Out: 

Orange Bad Pull Apart- 3x8

Orange Band Face Pulls - 3x8 

Pike Push Ups - 3x5

AVG HR - 129 BPM

MAX HR - 155 BPM

@ Metfit  

"Shoulders - 8x8”…

Hammer Strength Shoulder  Press: 90 (180) then, @ 240lbs

Slightly Bent-over DB Upright Row: 50 (100)

Cash Out: 

Bench Stop Barbell Shoulder Raises - 5x8 @ 30lbs

Monkey Bars - 1x5 - 50 rungs

AVG HR - 125 BPM

MAX HR - 145 BPM

@ Planet Fitness New Hartford

"Shoulders - 8x8”…

DB Military Press: 45lbs (90)

Shoulder Seal Row: 45lbs (90)*

Seal Row: If you want to shift the emphasis onto the upper back and rear delts: Use a wider overhand grip and pull the weight higher up, more toward your chest.

Cash Out: 

Bent-over DB Power Fly - 5x5 @ 45lbs*

Power Fly - use a heavier weight and “cheat” a bit. It’s more of a fly/row combo. 

Pike Push Ups - 5x5

AVG HR - 131 BPM

MAX HR - 152 BPM

@ Planet Fitness CP