Shoulders :

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. Machine Rear delt flies (4sets; 15 reps)

2. Machine Shoulder press (4 sets, 12 reps) forced positives (requires partner)

Superset: DB Lateral Raises drop set: 10 reps normal, drop, 10 reps with a 1 second pause at top

3. DB front raise superset (4 sets)

  • 10 reps both arms

  • hold one arm at 45 degrees (halfway between front and lateral raise) while doing 10 reps in other arm, then switch

  • 10 reps both arms

4. Incline Bench Press DB (4 sets; 12 reps)

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.