Hey I have been getting messages that some of you are using my routines as your own and I admit I find that delightful. So here's one for my swolemates... enjoy!
Shoulder & Chest (BIG RECOVERY TIMES, GO AS HEAVY AS YOU CAN FOR THESE COUNTS)
On all of the shoulder exercises I moved up in weight by 5lb increments as I worked my way through each set. Should take about an hour, ten.
Shoulder Press: seated, 4 sets of 12 (I am finally throwing up those 40's like they're 30's... Can we just have a party for my shoulders for 5 seconds..... thank you, moving on)
Arnold Press: Seated, 3 sets of 10-12
Bent-arm Lateral Raise: 4 sets of 10-12, you can bend your knees to keep yourself from bouncing or to further isolate those delts. If you are not crying on these already, you are going too light.
Medium-Wide Grip Barbell overhead front raise: 4 sets of 12. I did 30lbs, any heavier and I would have been swinging, but even with this my last 3 reps were a bit suspect. You def want to take a half a beat at the top of the movement as your head is "thru the window".
Incline-bench dumbbell press: 3 sets of 12
Incline-bench Fly w/twist: 3 sets of 12
Rear-delt Cable Fly: 4 sets of 12 Standard 'wonder woman stance' as you pull though, hands don't need to go behind you, just open wide enough to complete the movement.
(Standing)Machine Rear-delt Fly: keep those traps down!!!! 4 sets of 12, hands are palm down to oppose the grip of the cable fly you just did.
Good luck... I was shaking, just to forewarn you!
Your Trainer,
T-RoCk :)
