May 2 Shoulder pump

Good morning everyone! Here is yesterday’s pre shift shoulder lift and post shift back lift! Really upping the weight this month and lowering the reps for one more pre summer push!

I like to include some light weight burnout sets on heavier days super setting.

  • Standing Overhead Press 4 sets 2-3 reps + DB seated side fly 12-15 reps
  • Seated Military Press with a pause (do these in the power rack and adjust the bars so that when you come down to starting point the bars take your weight and continue) 4 sets 4-6 reps + DB front raise 12-15 reps
  • DB shoulder press 4 sets 4-6 reps + bent over rear DB fly
  • Side DB fly 4 sets 10reps
  • Reverse facing Machine Shoulder press 4 sets 12-15 reps
  • Cannonball machine shoulder press.
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

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