07/09/22

Today was a solid workout ... didn't go into the CF gym, just got in a pumpy shoulder workout at home. Had a great time and got a huge pump.  

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Dumbbell Rows @ 50-75% intensity for 1-2 sets of 10-15 reps per side. 

-Complete

 

B.

Bench Press

4 sets x 3 reps

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-235# across (5# over last week) 

 

C.

Seated Behind the Neck Snatch Grip Press 

3 sets x 5 reps

-105# across (10# over last week) 

 

D.

Seated Alternating Dumbbell Shoulder Press

3 sets x 10-12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-2x35# for 3x12/arm 

 

E.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

Dumbbell Front Raises

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 2x10# DB for 2x12

 

F.

Dumbbell Side Raises, seated 

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Shoulder "T"s

3 sets x 15-20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-2x10 for the side raises, crossover symmetry for the Ts 

G.

EMOM 10x10 

Fat Bar Bicep Curls (45#)

Cable Push-Downs (45#)

-Complete ... this was really challenging and a massive pump