A Top 40 Weightlifting Blog

Friday, March 09, 2012


Another shoulder work out this week. Being on nights and having time to work out is great! Next week I'm on duty so it should be similar.

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

Power Phase
Seated Shoulder Press - 7 sets/1 rep/235lbs.
*3 minutes rest between sets*

Pump Phase
Seated Shoulder Press (dynamic) - 4 sets/6 reps/145lbs, 2 sets/8 reps/145lbs.
*3 minutes rest after each set*

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

Core Work
Stability Ball Sit Ups - 4 sets/25 reps/10lbs.

Great Stuff!!! But now I have to run. I'm coaching Powerlifting to teens.


1 comment:

Tom said...

I envy your overhead work -- good job! Can't do it myself thanks to foolishness as a youngster (dips and bench are OK, though).

Any tips on training a young (11 yrs old) and eager powerlifter?