24th Dec. 2018
- session: Traps + Delts
Barbell Shrugs
worke dup to 2 heavy sets of 180kg x 9, 7 strip down to 140kg x 5
Upright cable rows
35kg x 15, 13+2, 11+4 with a little cheat
behind the neck smith press
80kg x 9, 7, 6 strip to 60kg x 6
side dumbbell raises
25kg x 11, strip set: 25 x 8+2, 20 x 6+4, 15 x 10
rear delt incline dumbbells 20kg 3 sets of minimum 10 (do partials if you can´t get 10 full reps)
superset with
rear delt cables 15kg x 10-12
machine presses
3 sets of 20+ rest paused (this should really be tough. Example: 16+4, 13+5+3, 11+5+4)
DC behind the back stretch immediately after the last set!
