04/08/21 Shoulders/Triceps
Warm up:
Over and Backs with resistance band: 3 sets of 20 reps
5 way DB warm up.
2 rounds of 10 reps each using just 5lbs
Side lateral
Front Raise
Rear delt fly
Upright row
Overhead Press
Smith Machine Incline Press
2 Working sets total, taking the second set to failure
Set 1: 75lbs x 12
Set 2: 75 x 10
Arsenal strength seated press
2 Working sets total, second set taking the same wait to failure
Set 1: 55lbs x 15 (+ 5lbs)
Set 2: 55lbs
DB Lateral Raise
Working up to a strict set to failure at 15 reps, then 1 rest pause set.
Set 1: 15 x 15 reps
Set 2: Rest Pause 9, 6, 3
Cluster set: 3 movements, 3 rounds total, performing 12 hard reps each set.
Movement 1: DB front raise. 15lbs x 12 reps
Movement 2: Arnold press. 15lbs x 12 reps
Movement 3: Face pulls. 70lbs x 12 reps
Triceps
Crossover Tricep extension using Prime multifunction cable machine
2 working sets of 15 reps
Cable press down with Prime handle
2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 50lbs for 12 reps
Set 2: 50lbs for 10 reps
End
