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Shoulders today
- Thread starter jjredmond
- Start date
rustilldown
New member
Yes, Do a 5 min warm up
Set incline bench to like 30 degrees
Lay stomach first on it grab a light weight and do 60 rear delt reverse flys, 3 sets of this( its punishment 5-10 lb DBells should suffice
Move on to seated military press 5 sets of 5 with the Olympic bar, work your way up to a heavy enough weight to be played out by the 5th rep on the 5th set.. If you can do more o that 5th set then do more but aim for 5 being a struggle
Jump onto the smith machine and rep out higher rep military presses. 3 quick sets of 15-20 reps
Side laterals superset with DB shrugs. 4 sets. Last 2 sets hold the DBells out by your sides after the shrugs to increase the burn on your side delts.
If you have anything left in your shoulders so some upright rows 12ish reps slow on the way down.
Ride it like you stole it!!
Set incline bench to like 30 degrees
Lay stomach first on it grab a light weight and do 60 rear delt reverse flys, 3 sets of this( its punishment 5-10 lb DBells should suffice
Move on to seated military press 5 sets of 5 with the Olympic bar, work your way up to a heavy enough weight to be played out by the 5th rep on the 5th set.. If you can do more o that 5th set then do more but aim for 5 being a struggle
Jump onto the smith machine and rep out higher rep military presses. 3 quick sets of 15-20 reps
Side laterals superset with DB shrugs. 4 sets. Last 2 sets hold the DBells out by your sides after the shrugs to increase the burn on your side delts.
If you have anything left in your shoulders so some upright rows 12ish reps slow on the way down.
Ride it like you stole it!!
What are your goals? Is there any part of your shoulders that are lagging? I also wouldnt just do shoulders, Id add in some tris also.
NTBM REP
NTBM REP
