Wednesday 21st September 2005
Shoulders
Warm-up:
1 set: Rotator cuff exercise as described by
Mondo: 35 reps
2 sets: barbell press: bare bar
Barbell Press:
Warm-up:
4 sets: 7 reps; 6 reps; 7 reps; 6 reps: 135 lbs
Workset:
1 set: 5 reps: 155 lbs
Dumbell Press:
Warm-up:
3 sets: 6 reps; 6 reps; 6 reps: 60 lb dumbells
Work-set:
1 set: 4 reps: 80 lb dumbells
Lateral raises superset with Bent Laterals:
Warm-up:
Set 1: 20s: 15 reps/ 10 reps
Worksets:
The lateral raises were done standing. I started each rep with the dumbells behind my back...thus increasing the range of motion by another 2-3 inches...the burn was killer.
Set 1: 25s: 8 reps/ 8 reps
Set 2: 25s: 8 reps/ 8 reps
Set 3: 25s: 8 reps/ 8 reps