Shoulders 4/15/2019

Heavy Shoulders and Abs (TRAINED BY ALDO)

1. Cable shoulder flies (rear delts) 2x6 slow→ 6 fast

2. Rear delt DB Flies 3x15 increasing weight each time

3. Shoulder press Smith machine 2x10

4. Single arm upright row 3x15 increasing weight each set

5. Shoulder raises 3 sets, a-d is continous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

6. Abs 3 sets, a-c is continuous

a. Weighted machine abs (20)

b. Leg raises (15)

c. Ab roller (15)


45 mins of cardio: stairs

1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.