7-5-3 Wave - Shoulders/Traps...

Military Press - 

2 x 35-53-70

High Incline Seal Rows 

2 x 35-53-70

Kettlebell Iron Cross 

3 x 5 @ 35lbs

Cash Out: Purple Band Pull-Aparts - 3 x 8

AVG HR - 135 BPM

MAX HR - 153 BPM

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

60-70-80/70-80-90

then, 60x3x10

Lean Back Cable Lateral - 

45-55-65/55-65-75

Incline Shoulder TriSet - 10lb DBs

Butterfly Laterals

Y Raise

Back Fly 

Cash Out:

Axle Klokov Press: 3x8 @ 85lbs

AVG HR - 122 BPM

MAX HR - 147 BPM

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

50-60-70/60-70-80 

then, 50x3x10

Lean Back Cable Lateral - 

35-45-55/45-55-65

Incline Seal Rows -

35-40-45/40-45-50

Prime Handle Upright Rows -

130-140-150/140-150-160

Cash Out: MAX Chest Facing Wall HSPUs - 24. Tied my PR. 

“Chest to wall HSPUs more properly mimics the way your body will move in a freestanding handstand pushup. When doing it back-to-wall, you're encouraging high back arch and also allowing for wide elbows - something you cannot do in a freestanding HSPU if you want to maintain balance”. - Unknown

AVG HR - 122

MAX HR - 155

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

50-60-70/60-70-80 

*Dynamic Front Lever x1

Scapular Retraction Front Lever Pulls - 5x3

Lean Back Cable Lateral - 3x16 @ 40lbs 

*Plate Lateral Raises - 5x8 @ 25lbs

Incline Seal Rows - 3x16 @ 30lbs

Cash Out: OH Plate Raises - 3x8 @ 25lbs

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

50-60-70/60-70-80 

then, 50x3x10

Lean Back Cable Lateral - 

35-45-55/45-55-65

Incline Seal Rows -

35-40-45/40-45-50

Prime Handle Upright Rows -

130-140-150/140-150-160

Cash Out:

KB Iron Cross - 3x8 @ 26lbs

DB Shrugs - 3x5 @ 125lbs

7-5-3 Wave - Shoulders/Traps...

Seated Lateral Raise - 15-20-25/20-25-30

Lean Back Cable Lateral - 

40-50-60/50-60-70

High Incline Seal Rows -

45-50-55/50-55-60

Kettlebell Upright Row - 26-35-44x2

Kettlebell Crucifix - 18-26-35x1x5

7-5-3 Wave - Shoulders/Traps...

Standing Seal Swings - 20-25-30/25-30-35

Lean Back Cable Lateral - 

40-50-60/50-60-70

High Incline Seal Rows -

45-50-55/50-55-60

Cash Out: 

The Six-Way Delt Raise - 3x5 @ 15lbs

7-5-3 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 200-210-220/210-220-230

Lean Back Cable Lateral - 

35-45-55/45-55-65

High Incline Seal Rows -

40-45-50/45-50-55

Cash Out: 

Overhead Plate Laterals - @ 35lbs into Overhead Plate Raises @ 35lbs - 3x8

Dynamic Front Lever - 5x3

7-5-3 Wave - Shoulders/Traps...

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 

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

450-60-70/60-70-80

Lean Back Cable Lateral - 

35-45-55/45-55-65

Incline Seal Rows -

35-40-45/40-45-50

Prime Handle Upright Rows -

135-145-155/145-155-165

Cash Out:

Overhead Plate Lateral Raise - 3x8 @ 25lbs

Overhead Plate Raise - 3x8 @ 25lbs

TRX HSPUs - 15 then 5

7-5-3 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 200-210-220/210-220-230

Lean Back Cable Lateral - 30-40-50/40-50-60

Incline Seal Rows - 30-35-40/35-40-45

Prime Handle Upright Rows - 130-140-150/140-150-160

Cash Out:

Overhead Plate Lateral Raise -5x8 @ 25lbs

MAX Chest Facing Wall HSPUs - 21. Tied PR. 

7-5-3 Wave - Shoulders/Traps...

Leaning Cable Shoulder Press - 50-60-70/60-70-80 (each side) 

DB Bent-Over Laterals - 30-35-40/35-40-45*

Incline Seal Rows - 35-40-45/40-45-50*

*SuperSet: 2-0-2 tempo.

Front Lever then, Back Lever

Finish with: 

Advanced L-sit (L-sit with hips ahead of hands) x 3 

Reverse Iron Cross Push Up - 3x8

One-arm Cable Upright Row - 60x5/70x5/80x5/90x5

7-5-3 Wave - Shoulders/Traps...

Forward Leaning Cable Shoulder Press - 50-60-70/60-70-80 (each side) 

TRX Rear dealt dealt rows - from a floor position - 6x8

Seal Rows - 35-40-45/40-45-50*

*SuperSet:

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 50-60-70/60-70-80 (each side) 

DB Bent-Over Laterals - 30-35-40/35-40-45*

Seal Rows - 35-40-45/40-45-50*

*SuperSet: 2-0-2 tempo.

Front Lever then, Back Lever

Wide Barbell Upright Row 75-95-95/85-95-105

*Superset

Tip: Use a Wide Grip on Upright Rows. A wider grip has been shown in studies to increase deltoid and trapezius activity, and correspondingly, less biceps brachii activity. In addition to maximizing recruitment of the muscle we're trying to develop. - T Nation 

Finish with: 

Reverse Iron Cross Push Up - 2x8

Advanced L-Sit (Floor) 

7-5-3 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 210-220-230/220-230-240 then, got 320lbs  for four reps! 

DB Bent-Over Laterals - 30-35-40/35-40-45*

Seal Rows - 35-40-45/40-45-50*

*SuperSet

Cable Upright Rows - 140-150-160/150-160-170

Finish with superset of: 

DB Shrugs @ 125lbs - 3x8

Planche Leans 

Reverse Iron Cross Push Up - 3x8

V-Ups (Floor) 

7-5-3 Wave - Shoulders/Traps...

Strict Shoulder Press - 

117.5-127.5-137.5/127.5(6)-137.5(3)-147.5(2)

DB Bent-Over Laterals - 30-35-40/35-40-45

Incline Seal Rows - 35-40-45/40-45-50

Cable Upright Rows - 

135-145-155/145-155-165

The 6 Way Delt Raise - 3x6 @ 15lbs

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.

Cash Out: Farmers Carries - 4x30M @ 250lbs

7-5-3 Wave - Shoulders/Traps...

Strict Shoulder Press - 115-125-135/125(5)-135(3)-145(1) then  

DB Bent-Over Laterals - 25-30-35/30-35-40

Incline Seal Rows - 30-35-40/35-40-45

Cable Upright Rows - 130-140-150/140-150-160

Cash Out: 

Lateral Up & Outs - 6x6 @ 20lbs

7-5-3 Wave - Shoulders/Traps...

AM: Metfit

LeverEdge Shoulder Press - 200-210-220/210-220-230

DB Bent-Over Laterals - 25-30-35/30-35-40

Incline Seal Rows - 30-35-40/35-40-45

Cable Upright Rows - 130-140-150/140-150-160

Cash Out: 

Kettlebell Crucifix (10 second hold to start)  into 8 lateral raises (finish with 10 second hold)  - 3x8 @ 18lbs

PM: Driveway/Neighborhood

Worked from home again. It is so nice outside and I wanted to get in a quick workout. 

Kettlebells Jump Shrugs - 8x8 @ 140lbs then,

Farmers Carry - 400M @ 140lbs 

AVG HR - 132

MAX HR - 170P

7-5-3 Wave - Shoulders/Traps...

DB Bent-Over Laterals - 25-30-35/30-35-40

Seal Rows - 30-35-40/35-40-45

Rear Delt Fly Machine - 135-150-165/150-165-180

Finish with 4x8 of: Overhead Plate Raises @ 45lbs & 4x8 of Plate Shrugs @ 90lbs each 

7-5-3 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 210-220-230/220-230-240 then, got 270lbs for SIX reps! 

DB Bent-Over Laterals - 30-35-40/35-40-45

Seal Rows - 35-40-45/40-45-50

Cable Upright Rows - 140-150-160/150-160-170

Finish with superset of 4x8

DB Shrugs @ 125lbs 

Overhead Cable Raises - 40lbs