Chest, Back, Shoulders...

KB Floor Press - 1x5 @ 90/1x5 @ 90

KB Floor Fly - 1x8 @ 70/1x8 @ 70

Alternating KB Row - 1x5 @ 90/1x5 @ 90

Archer Pull Ups - 2x5/5

Band Lateral Raise - 8-8-8 @ Purple 

Band Upright Row - 8-8-8 @ Purple

AVG HR - 117 BPM

MAX HR - 134 BPM

@ LHP

Shoulders - HIT…

Pre-exhaust:

Bent-over Raises - 25lbs x 12

Front Raises - 25 x 12

Overhead Press - 75 x 12 

Rest 60 seconds

Lateral Roase - 25lbs x 12

Klokov Press  - 75lbs x 12 

Band Pull Aparts - 8x8 - Green 

AVG HR - 113 BPM

MAX HR - 153 BPM

Shoulders: 6-12-25…

Three sets of:

Kettlebell Iron Cross x 6 reps (35)

Kettlebell Military Press x 12 reps (35)

Banded Upright Row x 25 rep (Blue)

By breaking these sets in to 6-12-25 reps you max out your potential in short order. The first exercise at 6 reps is the strength phase. The second exercise at 12 reps is the hypertrophy phase. And the third exercise at 25 reps is the endurance phase. It incredibly important to pick your weights carefully to max out every exercise to get the most out of this workout.

Weight/load selection is important for this rep scheme. To execute this strategy you need to select a load that will challenge you to get 6 reps with good form at a 40X0 tempo (lowering phase is 4 seconds, no pause, raising phase quickly as possible, no pause, repeat). Take that load and cut it in half. Use this new load to perform 12 reps of the same movement with as little rest as possible at a 20X0 tempo. After that set it complete, cut the load that you did for 12 reps in half once again and with as little rest as possible attempt to finish 25 reps with it at a 10X0 tempo. If you find that halving the weight makes the set too easy, jump up to 55% to 60% of the previous load instead of 50%. These sets should be HARD to finish.

AVG HR - 122 BPM

MAX HR - 152 BPM

Shoulders: 6-12-25…

Three sets of:

Kettlebell Military Press x 6 reps (53)

Mutt Bar SBO Upright Row x 12 reps (44)

Banded Shoulder Press x 25 rep (Blue)

*132 reps total. 

The 6-12-25 drop set rep scheme (43 total reps in the set) includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance. Combining the three into one mega drop set with short rest periods make this one way to get out of a strength or hypertrophy rut. If you’re short on time but want to train, this strategy is a good way to get in and out of the gym quickly.

AVG HR - 128 BPM

MAX HR - 141 BPM

Shoulders…

Banded Press - 10x10 @ Orange 

Banded Face Pull - 10x10 @ Orange 

Cash Out:

Ground to Overhead  - 3x5 @ 100lbs

AVG HR - 119 BPM

MAX HR - 144 BPM

Shoulders…

LeverEdge Press - 5x15 @ 90lbs

Banded Snatches - 5x15 @ Red Band

Cash Out: 

Banded Crucifix - 3x15 @ Orange

Band Pull Aparts - 5x10 @ Orange 

Shoulders…

Shoulder Barbell Complex... 

6 hang snatches 

6 snatch grip presses

6 clean grip presses

6 hang cleans 

6 high pulls

*all at 45lbs. Repeat two times for 90 total reps.  

“This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy. The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that”. - T Nation

Then,

10-8-6-15 

LeverEdge Shoulder Press - 200-220-250-180

Then, 270x6, 320x1

Lean Back Cable Lateral - 50-60-70-40

Prime Handle Upright Row - 110-130-150-90

Cash Out: Plate Lateral Raises @ 45lbs

AVG HR - 121 BPM

MAX HR - 154 BPM

Shoulders….

Seated BTN Press - 5x8 @ 95lbs

Overhead Raise - 5x8 @ 50lbs

Plate Lateral Raise - 5x8 @ 35lbs

Framers Walk 

2x10M @ 405kbs

4x10M @ 315lbs

Shoulders...

Elevated Pike Push Ups - 5x10

*When the hands drop below the head, you’re now using a full range of motion. They are harder than they look. 

Arnold Press - 5x5 @ 35lbs

DB Face Pulls - 6x8 @ 10lbs

Shoulders.

Strict Bar Muscle Up - 5x3

The Shoulder Shocker

• 3 Sets of 8 Reps each exercise 
• No rest in between exercises

1. Seated plate raise using a 25 pound weight plate.
2. Seated lateral raise with light dumbbells (15 pounds). 
3. Seated clean and press, strict form, using the same dumbbells. That’s a shrug, an external rotation, and half-press.

Shoulders ...

Ring HSPUs - 5x5

21-15-9

Ring Dips

Push Ups

4:01

Cash about:

Muscle Snatch - 3x8 @ 45lbs

Klokov Press - 3x8 @ 45lbs

Shoulders...

Trap Bar Press:

110x5

120x5

130x3

140x1

150x1

155x1 

Sledgehammer Push Ups - 3x3 

Dynamic Front Lever - 3x5

5x10 - Shoulders/Traps...

Seated BTN Press - 5x10 - 100lbs

Face Pulls - 5x10 - 100lbs 

Barbell Shrugs - 5x10 - 245lbs

Dumbbell Upright Row - 5x10 - 25lbs

OH Plate Raise - 5x5 - 45lbs  *finish with OHPR - 5x35, 5x25, 5x10

Cash Out; - OH Plate Raise -   100 reps @ 10lbs, Done as rest/pause. 

Campus Board/ANW Pull-Ups & Shoulders...

Fooled around on the campus board and did "American Ninja Warrior Pill-ups" at The Edge - Halfmoon for about 5 total minutes of hang time. 

Then I did:

One-arm Lateral Raises

1x8@15lbs (each arm)

1x8@20lbs

1x8@25lbs

1x8@30lbs

Bent-over Lateral Raises

1x8@15lbs

1x8@20lbs

1x8@25lbs

1x8@30lbs

Dumbbell Upright Rows

1x8@35lbs

1x8@40lbs 

1x8@45lbs

1x8@50lbs 

Arms & Shoulders...

Dips - 6x10 

Preacher Curls - 6x10 - 70lbs 

Standing DB Tricep Press - 3x10 - 55lbs

Hammer Curls - 3x10 - 25lbs

Bent Over Lateral Raise - 3x10 - 25lbs

One-arm Lateral Raise - 3x10 - 25lbs 

Shrugs - 5x10 - 270lbs 

Campus Board & Shoulders...

Fooled around on the campus board at The Edge - Halfmoon for about 5 total minutes of hang time. 

Then did:

One-arm Lateral Raises

1x8@15lbs (each arm)

1x8@20lbs

1x8@25lbs

1x8@30lbs

Bent-over Lateral Raises

1x8@15lbs

1x8@20lbs

1x8@25lbs

1x8@30lbs

 Two-handed Dumbell Raises

1x50@5lbs

1x10@10lbs

1x10@15lbs

1x10@20lbs

1x10@25lbs

* You can really feel it in the traps! 

German Volume Training (GVT) - Arms & Shoulders...

My training looked like this today:

Dips - 25lbs - 10 sets of 10 - 100 rep

Alternating Seated Incline KB Hammer Curls - 16kg bells - 10 sets of 10 per arm - 100 reps per arm

Two Handed Shield Cast - 25lb clubbell - 3 sets of 10 - 30 reps

Crucifix - 15lb clubbells - 3 sets of 10 - 30 reps

I finished with:
Shrugs - 40kg bells - 50 reps

I added 25lbs per rep to my Dips for and extra 2,500 lbs lifted and an extra 8kg to my KB Curls for an extra 1,760 lbs lifted.