5/9 shoulder and back split 

Here is my shoulder pump before work and my back lift after work. I definitely didn’t put down enough water and my weights nose dived after work.

Another shot of the legendary Lee Haney!

Shoulders pre shift

  • Standing overhead press 4 sets 2-3 reps (155)
  • Military press 4 sets 4-6 reps (145)
  • DB press 4 sets 4-6 reps (65s)
  • Machine shoulder press reverse seat 4 sets 12-15 reps (100)

Back after shift

  • Weighted pull-ups 4 sets 2-3 reps (90)
  • Bent bar rows 4 sets 4-6 reps (225)
  • V handle bar rows 4 sets 4-6reps (225)
  • Lat pull down 4 sets 4-6 reps (180)
  • Wide parallel grip pulldowns 4 sets 10 reps (135) – slow and try to get full squeeze down to your chest.
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. 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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You should be in good physical condition and be able to participate in the exercise.

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