A Top 40 Weightlifting Blog

Saturday, March 03, 2012


YES, I said shoulders... Deadlifts yesterday, I'm not ready for squats yet but I had time tonight to move some iron. So, shoulders it is.

Warm Up
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/8 reps, 155lbs/8 reps, 185lbs/8 reps.

Power Phase
Seated Shoulder Press - 6 sets/1 rep/225lbs.
*3 minutes rest between sets*

Pump Phase
Seated Shoulder Press - 6 sets/6 reps/135lbs (dynamic)
*3 minutes rest between sets*

Dumbbell Side Laterals - 4 sets/12 reps/20lbs per dumbbell.

Core Work
Stability Ball Sit Ups - 20, 25, 30, 35 reps.

A good work out. Considering I haven't focused on my shoulders in one work out for some time I'm curious to know how my sholders feel tomorrow. Right now my front deltoids are pumped.


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