6-2 Back and Shoulders

Thursday back and shoulder work. I’ll be trying to incorporate some amount of higher rep on shoulder day (20-25) rep range to push more blood and force more growth.

Pre shift back

  • Rear cable flies high/medium/low 4 sets 12-15 reps each
  • Lat Pull down 5 sets 12-15 reps
  • TBar rows 4 sets 12-15 reps
  • I arm plate loaded machine rows 4 sets 4-6 reps
  • Seated rows 4 sets 12-15 reps

Post shift shoulders

  • Standing overhead press 5 sets 4-6 reps drop weight do 3 sets 20-25 reps
  • DB side fly superset with shrugs 4 sets 12-15 reps both
  • Reverse machine press 4 sets 12-15 reps
  • Cannonball machine press
  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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