December 27, 2018 at 6:40 am #3464
27th Dec. 2018
- session: Delts + Traps
superset: dumbbell shrugs – upright cable rows (med. grip)
5 x 60kg x 10 (partials necessary) – 35kg x 15 (rest/pause, never let go of the bar)
very high incline smith press
2 plates per side, 5 sets of 15 (rest/paused)
My fucking elbow tendinitis is kicking in again. I´d love to go 3 plates per side and do only 2-3 sets of real overload failure but I have to preexhaust the muscle with a couple lighter sets first to get at least some sort of stimulus…
side dumbbell raises
rear delts lying on 30 degree incline bench
17,5kg 3 sets of 15
behind neck smith press
1 plate per side –> rep out
DC stretch immediately after last set!
For delts the more I make them burn and pumped the better they grow.