MONDAY 5:30am
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| Delts > Shoulder Pads |
This shoulder workout made me feel like I was wearing a jacket from the 1980’s for the rest of the day! It can be done in 30 minutes, I highly recommend it if you want to start your week off on the right track.
I started with PNF warm up with cables using 5 lbs. 15 reps (Proprioceptive Neurmuscular Facilitation)
Standing Military Press using (65lbs) 12 reps
PNF with cables 12-15 reps
Standing Military Press (75lbs) 10 reps
PNF with cables 12-15 reps
Standing Military Press (85lbs) 10 reps
PNF with cables 12-15 reps
Standing Military Press (95lbs) 7 reps
The reason I performed with PNF exercises between my Military Press was to work the Short twitch muscles and support the Fast twitch muscles. I consulted a Physical Therapist friend of mine about this routine and she reminded me the importance of feeling rest between sets. Allow 2 minutes between for optimal performance of the Fast twitch muscles!
Superset Seated One Arm Dumbbell Press with Standing full range front and lateral raises 4 sets.
Seated One Arm Dumbbell Press (30lbs) 12 reps, (35lbs) 10 reps, (40 lbs) 8 reps (45lbs) 6 reps
Standing Full range front and lateral raises (10lbs) 12 reps x2, (12lbs) 10 reps x2
Seated Trap Machine 4 sets (120 lbs) 12-15 reps
TUESDAY 5:30am BACK
Seated Lateral pull downs 4 sets (70lbs) 12 reps (85lbs) 10 reps (100lbs) 8 reps (120lbs) 6 reps
Seated Close Grip cable rows 4 sets (70lbs) 12 reps (85lbs) 10 reps (100lbs) 8 reps (120lbs) 6 reps
Bodyweight Mid row with Smith Machine and bench underneath 4 sets
Leg Raise on Parallel Bars hold for 20-25 seconds for first rep, then follow with 6-8 leg raises with 2 minute pauses at the top. 4 sets.
I wanted to balance my core by throwing a hard core abdominal exercise between the mid back row sets.
The more you workout, the more you learn about your body.
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