Day 6. Shoulders
HEAVY LIFTS
A1. Seated DB press
Week 1: 4 x 6
25-30-30-30
Week 2: 3 x 6, 1 x 4
25-27-33-33x4
A2. DB shrugs
Week 1: 4 x 10
25-30-30-30
Week 2: 3 x 10, 1 x 8
25-27-33-33x8
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises
MECHANICAL DROP SHOULDERS COMPOUND
B1. High pull
same weight; 8-10
10-10-10
10-10-9-8
B3.
Face pull
same weight; as many reps as you can
15kg
15-17-17-17
Week 1: 3 sets
55kg-60-60
Week 2: 4 sets
55-60-60-60
• There is no rest between B1, B2. Rest 120 seconds after
you completed B2
MECHANICAL DROP TRAPS
C1. Barbell upright rowing
8-10 reps
C2. Barbell shrugs (hold 3 seconds at the top of each rep)
same weight; as many reps as you can
C3. Cheated barbell shrugs (hold 3 seconds at the top of each rep, use a
slight leg kick)
same weight; as many reps as you can
Week 1: 3 sets
42kg-47-47
Week 2: 4 sets
42-45-47-47
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3
MECHANICAL DROP SHOULDERS ISOLATION
D1. Seated lateral raise
8-10 reps
D2. Seated front raise
same weight; as many reps as you can
10
D3. Bent over laterals
same weight; as many reps as you can
10
Week 1: 3 sets
12kg
Week 2: 4 sets
12kg
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3
po treningu 200 gr ananasa + 30 gr wpc + 10 gr bcaa
po 40 minutach
120 gr frytek z piekarniak + 120 gr miesa + 5 gr amin
canecorso
tucio_84
omadyn
Aras84
