Shoulders 5/2/2019


1. Seated leaning forward Y raises 4x 12 (increasing weight each set)

2. Laying down cable Lateral raises 3x15(increasing weight each set) superset with DB Lateral raises 3x15

3. Behind the neck Smith Machine shoulder press 3x 15

4. Single arm Bent over upright rows 3x15, 12, 8 (increasing weight each set)

5. Cable lateral raises: strict form (holding DB) x10, followed by with no added weight strict form x5, followed by all out x5

6. DB Shoulder press 3x6, 10, 15 (increasing weight each set)

7. Shoulder raises 2 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)

8. Leg touch up circuit,2 sets

a. Abductor 25

b. Leaning forward abductor 25

c. Banded abdsuctors 25

d. Banded hip thrust 25

e. Feet on bench hip thrust 25


2 separate sessions:

1. 30 mins of incline walk

2. 45 mins of incline

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.