{"id":484,"date":"2014-01-14T19:56:58","date_gmt":"2014-01-14T19:56:58","guid":{"rendered":"https:\/\/www.mvp-athletics.com\/blog\/?p=484"},"modified":"2016-07-27T20:41:55","modified_gmt":"2016-07-27T20:41:55","slug":"shouldertraps-mild-chest-workout-january-13-2014","status":"publish","type":"post","link":"https:\/\/www.mvp-athletics.com\/blog\/?p=484","title":{"rendered":"Shoulder\/Traps + Mild Chest Workout – January 13, 2014"},"content":{"rendered":"

Warmup<\/strong>
\n\u2022 Reverse-Seated Hammer Strength Shoulder Press 2×20
\n– Superset<\/em>: Dumbbell Side Laterals 2×15
\n*go non-stop. No rest time. Pump all these reps out with lite warmup weight to get blood into the muscle.<\/em><\/p>\n

Working<\/strong>
\n\u2022 Reverse-Seated Hammer Strength Shoulder Press (Front Delts) 4×8-12
\n– Superset<\/em>: Dumbbell Side Laterals (All heads of the deltoid\/Slight Traps) 4×10<\/p>\n

\u2022 Hammer Strength Shoulder Press (Front Delts) 4×10
\n– Superset<\/em>: Hammer Strength Wide-(Chest) Press 5×10
\n– Giant-set<\/em>: 45lb Plate Front Raises (Front\/Side Delts) 4×10<\/p>\n

\u2022 Smith Machine Shrugs (Traps) 5×10-15
\n– Superset<\/em>: Hammer Strength (Chest) Press 5×10-12<\/p>\n

\u2022 Standing Rear Delt Rope Rows 5×10-12<\/p>\n

\u2022 Reverse Pec-Dec (Rear Delts) 4×10-15
\n– Superset<\/em>: Pec-Dec (Chest) 4×10-15<\/p>\n

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