Training: Shoulders

SPEED PULLS

1 Plate Deficit (about 2″)

6 sets of 2 reps at 225lbs

 

VOLUME
5 SET SUPERSET

V-Bar Pulldowns: 5 x 200lbs

Seated Rows w/ Lat Bar: 20 x 120lbs

 

UPPER BACK BLAST

Dumbbell Shrugs: 50 reps, 3 Ways

*Regular, Overhand, Underhand

20LBS

 

3 SUPERSETS

Lying Side Laterals: 15 x 20lbs

DB Pullovers: 15 x 55lbs

 

FRONT SQUAT

10 second pause: (4) 1 x 185lbs

 

LOW BACK & CORE GPP 4 SETS
Ab Wheels: 25 Reps
Cable Crunches: 15 x 125lbs
Weighted Crunch: 25 x 100lbs
5 Sets of Vacuum’s

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