I always start off with machine shoulder press. For a quick warm up and to make sure my shoulders dont cause any problems I tend to do 40Kg - 10 reps.
Then I begin...
- 95Kg - 10 reps
- 95Kg - 10 reps
- 95Kg - 10 reps
Swiftly followed by Arnold Shoulder Press (again a quick warm up 15Kg - 10)
- 25Kg - 10 reps
- 25Kg - 10 reps
- 25Kg - 10 reps
I then move on to standing shoulder press...I start with the barbell on the floor, lift it till my chest, then press it like a shoulder press movement, then return to the floor.
- 45Kg - 10 reps
- 50Kg - 8-10
Military press, front and back...
- Front: 50Kg - 6-8
- 50Kg - 6-8
- Back: 50Kg - 6-8
- 50Kg - 6-8
Shrugs, I tend to clench for 3-5 seconds on these, really makes you pump! (barbell)
- 100Kg - 10
- 120Kg - 10
- 150Kg - 8
- 160Kg - 4
Dumbell Shrugs, again with the pause!
- 25Kg - 10
- 25Kg - 10
- 25Kg - 10
After I work my shoulders I tend to do a bit of HIT Cardio. 10 Minutes, 18-21kmh.
keep posted....
No comments:
Post a Comment