Training: Shoulders & Arms

Warmup: 1000m Row

FRONT SQUAT 5 count pause
1 x 135lbs, 1 x 185lbs, 1 x 225lbs

Rotator Cuff Warmup

SPEED BENCH CIRCUIT: 3 Rounds
Close Grip: 3 x 135lbs
Face/Neck Pulls: 20 reps
Medium Grip: 3 x 135lbs
Face/Neck Pulls: 20 reps
Wide Grip: 3 x 135lbs
Face/Neck Pulls: 20 reps

5 SUPERSETS
BEHIND THE NECK PRESS
20 x 65lbs, 8 x 115lbs, 8 x 115lbs, 20 x 65lbs
Side Lying Laterals
20 x 12lbs

4 SUPERSETS
REP PROGRESSION ARMS: 6 REPS
Hammer Curls: 20lbs
DB Kickbacks with Twist: 20lbs

4 SUPERSETS
REP PROGRESSION ARMS: 6 REPS
Incline Curls: 20lbs
Elbow Out Press: 20lbs

Back Extensions: 100 reps no weight
4 rounds
Ab Circuit: 25 Decline Sit-ups, 25 Knee Raise, 25 Cable Crunch

3 thoughts on “Training: Shoulders & Arms”

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