Here is what I did tonight for shoulder's...I put these workouts up here and there, so you can take something from them and maybe learn something new...Or laugh at the weight im using ... LOL !!! Whatever entertain's you, that is all that matter's .... enjoy !!!
workout shoulders
DB Arnold press - warm up sets - 35 x 15, 50 x 15
work sets - 65 x 12, 80 x 10
notes - the final two sets the rep speed was pretty damn slow, I would guess (4-1-2)4 seconds down, 1 second pause, 2 seconds positive...
DB laterals - 25 x 20, 40 x 15, 50 x 12, 60 x 10 + 5 (rest pause)
notes - final set was a rest pause set, about 5 seconds of rest...the laterals are to about ear level, I try to take the d.b. as high as I can...all sets to positive failure
Cable upright rows (rope) - 50 x 15, 65 x 15, 80 x 15
notes - nothing really special here, just try to pull the rope up as high as you can, and hold it at the top for a second...do the reps in a controlled fashion...
DB seated bent laterals - 40 x 20 x 20 x 20
notes - I do these seated and bent all the way over, the d.b. start under my legs and I take my elbows out sideways, and slight backwards...
Smythe wide grip upright rows - 50lbs (counting plates only) x 15 x 15 x 15
notes - I do these wide ever since I seen Culter do them with a wide grip...its kinda like a upright row, with a slight front raise...try to do them controlled fashion, or you could end up injured....
well thats it ... :bber:
workout shoulders
DB Arnold press - warm up sets - 35 x 15, 50 x 15
work sets - 65 x 12, 80 x 10
notes - the final two sets the rep speed was pretty damn slow, I would guess (4-1-2)4 seconds down, 1 second pause, 2 seconds positive...
DB laterals - 25 x 20, 40 x 15, 50 x 12, 60 x 10 + 5 (rest pause)
notes - final set was a rest pause set, about 5 seconds of rest...the laterals are to about ear level, I try to take the d.b. as high as I can...all sets to positive failure
Cable upright rows (rope) - 50 x 15, 65 x 15, 80 x 15
notes - nothing really special here, just try to pull the rope up as high as you can, and hold it at the top for a second...do the reps in a controlled fashion...
DB seated bent laterals - 40 x 20 x 20 x 20
notes - I do these seated and bent all the way over, the d.b. start under my legs and I take my elbows out sideways, and slight backwards...
Smythe wide grip upright rows - 50lbs (counting plates only) x 15 x 15 x 15
notes - I do these wide ever since I seen Culter do them with a wide grip...its kinda like a upright row, with a slight front raise...try to do them controlled fashion, or you could end up injured....
well thats it ... :bber:
