A Top 40 Weightlifting Blog

Thursday, June 28, 2012


This week I managed to get all four work outs complete. Next week I should have no problem doing the same.

Warm Up
Shoulder Rotations & Stretching.
Seated Shoulder Press - bar/12 reps, 135lbs/12 reps.

Power Phase
Seated Shoulder Press - 225lbs/2, 2, 3, 3 reps, 245lbs/1, 2, 3 reps.
*3 minutes rest between sets*

Pump Phase
*super set the following*
Seated Shoulder Press - 6 sets/6 reps/155lbs.
Dumbbell Side Laterals - 3 sets/12 reps/20lbs per dumbbell.
Alternating Dumbbell Curls - 3 sets/16 reps/ 35lbs per dumbbell.
*2 minutes rest after each group*

Really quick work out. I didn't have much time but it's good I got it done. Now it's time for work.


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