A lot of supersetting today to push blood in and force growth. Shoulders have always been a weak spot for me and I’m hesitant to really push them as I’ve seen plenty of injuries. So when I hit fatigue I don’t try and force an extra rep.
- Standing overhead press 4 sets 12-15 reps (105) superset with seated DB flies 4 sets 12-15 reps (12) [variation on this keep your palms back and lift up so the edge of your hand goes towards the sky]
- Standing DB press 4 sets 12-15 reps (50) superset with DB flies 4 sets 12-15 reps (12) [normal form]
- Straight bar front raise 4 sets 12-15 reps (45) superset with Plate upright rows 4 sets till failure (45)
- Rev machine press 3 sets 12-15 reps (100)
- Cannonball machine press
- (My weights)
- Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
- 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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