Category Archives: Shoulders

All Shoulder Workouts will be listed.

Training: Traps

SPEED BENCH
4 sets of 5 close reps, 5 wide reps, 5 reverse reps
x 135lbs

STABILITY BENCH PRESS
4 sets of 10 reps: Chains + 50lbs Kettle bells

3 TRI-SETS
Barbell Shrugs: 20 x 155lbs
Face Pulls: 20 x 100lbs
Standing Behind the Neck Pulls: 20 x 100lbs

3 SETS
1 Arm Farmer’s Walks Overhead: 45lbs
Farmer’s Walks: 45lbs
Side Laterals: 15 x 25lbs

3 TRI-SETS
Behind the Neck Press: 15 x 75lbs
Behind the Neck Pulldowns: 15 x 100lbs
Lying Lateral Raises: 15 x 20lbs

Nutrition
12am – 12oz Ground Turkey, 12oz Broccoli, ½ cup of sunflower seeds
5pm – 12oz Chicken Breast, 8oz Asparagus, ½ cup of sunflower seeds
7pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

 

Training: Shoulders

SPEED BENCH
4 sets of 5 close reps, 5 wide reps, 5 reverse reps
x 135lbs

STABILITY BENCH PRESS
4 sets of 10 reps: Chains + 50lbs Kettle bells

4 TRI-SETS
Barbell Shrugs: 20 x 155lbs
Face Pulls: 20 x 100lbs
Standing Behind the Neck Pulls: 20 x 100lbs

5 SETS
1 Arm Farmer’s Walks Overhead: 45lbs
Side Laterals: 15 x 25lbs

4 TRI-SETS
Behind the Neck Press: 15 x 75lbs
Behind the Neck Pulldowns: 15 x 100lbs
Lying Lateral Raises: 15 x 20lbs

WALKING LUNGES
400 meters

Nutrition
12am – 14oz Ground Turkey, ½ cup of sunflower seeds
5pm – 14oz Ground Turkey, ½ cup Almonds
7pm – 2 eggs

Personal Training Available
Follow on IG @adrian_ohare

Training: Shoulders

SPEED BENCH
4 sets of 5 close reps, 5 wide reps, 5 reverse reps
x 135lbs

STABILITY BENCH PRESS
4 sets of 15 reps: Chains + 35lbs Kettle bells

4 TRI-SETS
Barbell Shrugs: 20 x 155lbs
Face Pulls: 20 x 100lbs
Standing Behind the Neck Pulls: 20 x 100lbs

5 SETS
1 Arm Farmer’s Walks Overhead: 45lbs
Side Laterals: 15 x 25lbs

4 TRI-SETS
Behind the Neck Press: 15 x 75lbs
Behind the Neck Pulldowns: 15 x 100lbs
Lying Lateral Raises: 15 x 20lbs

Nutrition
11am – 12oz Ground Turkey, ¼ cup Almonds
5pm – 12oz Chicken Breast, ¼ cup Almonds

Personal Training Available
Follow on IG @adrian_ohare

Chest & Shoulders

4 SETS AB Wheels: 30 reps

SPEED WORK BENCH PRESS: 9×3
Close grip: 3 reps
Medium grip: 3 reps
Wide grip: 3 reps
Face Pulls: 20 reps
*9 sets Total
x 155lbs

5 SUPERSETS
Behind the Neck Press: 20 x 135lbs
Rep Progression Ts and Arrows: 15lbs
*1-1, 2-2, 3-3, 4-4, 5-5, etc.

5 SUPERSETS
Behind the Neck Pull-ups: 10 reps
Reverse Barbell Shrugs: 20 x 155lbs

3 SUPERSETS
Arnold Press: 12 x 60lbs
Dumbbell Side Lying Laterals: 15 x 25lbs

FRONT SQUAT
10 second count pause worked up to 225lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Chest & Shoulders

4 SETS AB Wheels: 30 reps

SPEED WORK BENCH PRESS: 9×3
Close grip: 3 reps
Medium grip: 3 reps
Wide grip: 3 reps
Face Pulls: 20 reps
*9 sets Total
x 155lbs

5 SUPERSETS
Behind the Neck Press: 20 x 135lbs
Rep Progression Ts and Arrows: 15lbs
*1-1, 2-2, 3-3, 4-4, 5-5, etc.

5 SUPERSETS
Behind the Neck Pull-ups: 10 reps
Reverse Barbell Shrugs: 20 x 155lbs

3 SUPERSETS
Arnold Press: 12 x 60lbs
Dumbbell Side Lying Laterals: 15 x 25lbs

FRONT SQUAT
10 second count pause worked up to 225lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters