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Shoulders – January 11, 2016 #rebuild2016 #log

• Seated Hammer Strength Shoulder Press 5×10 +Superset: Standing Dumbbell Side Laterals 5×10 • Standing Multi-Grip Bar Shoulder Presses 7×8-12 • Barbell Upright Rows 4×10 *hold for 2-3seconds at the top • Barbell Straight Arm Raises 4×10 • 1-Arm Cable Side Laterals 4×10 • Cris-Cross 2-Arm Cable Rear Delt Extensions 6×10 Share

Shoulder Training – January 7, 2016 #rebuild2016 #log

• Dumbbell Side Laterals (warmup) 3×12 • Standing Barbell Banded Stop Presses 5×8-12 • Resistance Banded Upright Rows 3×10 • Seated Smith Machine Shoulder Presses -Set 1 to 3 10 reps -Set 4 28reps. Dropset • Standing Rope Rear Delt Cable Pulls 4×12-15 +Superset: Mixed grip-bar Front Raises 4×10 Super-Giant Set (watch video below): •…

Banded Barbell Shrugs & Banded Tricep Extensions

Since I am still under recovery restrictions with how much weight I can load-up on pretty much anything (playing safe for another 4-6 weeks at this point), this combo is great if you are training back and arms. Give it a try if you have some bands. You’ll notice the barbell is double-wrapped with some…

Close-Grip Barbell Shrugs

Want to try a different variation of shrugs, to target the traps a little bit differently? Try these Close-Grip shrugs. I totally forgot about these, but since I am not healthy enough yet to start training with heavier weights (distal bicep tendons ruptured), I am utilizing this movement since it doesn’t require as heavy of…

Back/Shoulder Training April 12, 2015 #log

• Wide-grip Lat Pulldowns 5×10 +Superset: Seated Close-grip Cable Rows 5×10 *5th set, lower the weight, but hold each rep at the contraction point for 1-2 seconds. • Close-grip T-Bar Rows 6×10 *increase weight each set. 6th set, lower the weight by 50%, hold at the top of the contraction point for 1-2 seconds. MAKE…

Shoulder Training – June 1st, 2015 #log

• Reverse Pec-Dec 4×10-12 • Seated Military Shoulder Hammer Press 2×10, 2×6+8 (go heavy as shit for the first 6 reps, then drop set the weigh some and go another 8 reps) • Standing Dumbbell Side Laterals 4×10 (heavy as you go) +Superset: Reverse Seated Military Shoulder Hammer Press 4×7-9 (keep 225lbs loaded on the…

Shoulders and Traps – February 17, 2015

• Military Shoulder Press 4×10-15 • Flat-Plate Side Laterals 4×10@25lbs, 4×10@10lbs (20reps a set) [keep the plate STRAIGHT, so you better train your grip strength] *see image for visual reference of exercise. • Dumbbell Shrugs (aim to touch your ears and squeeze. NO ROLLING YOUR SHOULDERS. Keep weight level, not tilted, and no wraps) –…

Calves & Delts Training – January 9, 2015

Calves & Delts Training – January 9, 2015 • Standing Calf Raises Machine 7×15-20 • Standing Dumbbell Side Laterals 4x10x10x10 (dropset for 30 reps per set. Only reduce weight by 5lbs per drop) • Resistence Band Standing Barbell Shoulder Press 6×8-10 • Seated Reverse Pec-dec 4×10 • Standing Straight-bar Cable Straight-arm Extensions 4×10 +Superset: Standing…

Shoulder Workout December 9, 2014

• Seated Dumbbell Press 4×10 (slow negatives) +Superset: Standing Dumbbell Shrugs (aim to touch your ears, and squeeze at the top of the rep. NO ROLLING YOUR SHOULDERS! Idiots do that. Say goodbye to your rotator-cuff if you continue doing it like that) • Seated Dumbbell Side Laterals 3×10-12 • Standing Dumbbell Side Laterals 3×10…

Delt with “Pre-feeder” Chest workout – May 5th, 2014

Delt with “Pre-feeder” Chest workout – May 5th, 2014 Group 1: 4 sets/10 reps each exercises • Standing 1-arm cable straight-arm side extensions (rear delts) • Superset – Pec-dec flys (pre-feeder chest) Group 2: 4 sets/10 reps each exercises • Seated reverse pec-dec (rear delts) • Superset – leaning forward dips (pre-feeder chest) Group 3:…