AloneIStand’s BodyBlog

Here is a typical Shoulders & Traps workout for me…..again, I change things around from time to time.

Shoulders

Dumbell Side Lateral Raises

Set 1 : 25 x 15

Set 2:  30 x 10

Set 3: 30 x 8 (immediately do a drop set of 20 x 8, followed by 8 partial reps)

Bradford Barbell Presses (alternating front press and behind the neck press)

Set 1:  105 x 12 (warm up)

Set 2:  140 x 15

Set 3:  145 x 11

Set 4: 150 x 9 (immediately do a drop set of 105 x 10, followed by 7 partial Front Press reps only…going for the extra burn)

Plate Front Raises

Set 1:  35 x 15

Set 2:  45 x 12

Set 3:  45 x 10 (immediately do a drop set of 25 x 12, followed by 8 partial reps)

Bent Row Lateral Raises

Set 1:  20 x 15

Set 2:  30 x 12

Set 3:  35 x 8 (immediately followed by 10 partial reps)

Triceps

Weighted Dips

Set 1:  15 reps (with 55 lbs. strapped around my waist)

Set 2:  12 reps (with 60 lbs.)

Set 3:  12 reps (with 65 lbs.)

Reverse Tricep Cable Pulldowns

Set 1:  55 x 12

Set 2:  60 x 12

Set 3:  65 x 12

Rope Cable Pulldowns

Set 1:  45 x12

Set 2:  50 x 10  (12 partial reps at the end of this set to go for that extra burn)

Here is my typical Back & Traps workout…..again, subject to change from time to time.

Back

Wide-Grip Weighted Pull-Us

Set 1:  15 reps (with 15 lbs strapped from my waist)

Set 2:  11 reps (with 15 lbs.)

Set 3:  8 reps (with 20 lbs.)

Set 4:  7 reps (with 25 lbs)

Chins Up

Set 1:  8 reps (with 25 lbs. strapped from my waist)

Hammer Smith T-Bar Rows

Set 1:  100 lbs. x 12

Set 2:  110 lbs.  x 9

Set 3:  115 lbs. x 7

Set 4:  120 lbs. x 6 (with 8 partial reps at the end of this set)

Close-Grip Cable pull-downs

Set 1:  135 lbs. x 12

Set 2:  150 lbs. x 9 (with 7 partial reps at the end of this set)

Traps

Dumbell Shrugs

Set 1:  50 x 12 (hold at the top for 2 seconds for each rep)

Set 2:  60 x 12 (hold at the top of 2 seconds)

Set 3:  70 x 12

Set 4:  80 x 10 (hold at the top for 2 seconds) (immediately followed by a drop set of 45 x 10, and then 12 partial reps)

Hammer Smith Reverse Shrugs

Set 1:  100 x 12

Set 2:  110 x 12

Set 3:  120 x 12

Set 4:  130 x 12 (90 x 12 Drop set)

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This is a typical Quads workout for me.  I rest about 120 seconds between each set.

Quads

One-Legged Leg Extensions

Set 1:  40 x 12

Set 2:  45 x 12

Set 3:  50 x 12

Set 4:  55 x 12 (35 X 8 Drop set)

Squats

Set 1:  (Warm up set) 135 x 12 (185 x 4, 205 x 2)

Set 2:  225 x 10

Set 3:  250 x 8

Set 4:  275 X6

Set 5:  300 x 4

Hack Squats

Set 1:  275 x 12

Set 2:  300 x 10

Set 3:  325 x 10

Set 4:  350 x 8

Set 5:  375 x 6 (immediately do a drop set of 225 x 12 at the end this set)

Leg Press (keep my close legs together to work the outer quad)

Set 1:  405 x 12

Set 2:  455 x 12

Set 3:  505 x 8 

Set 4:  555 X 8 (315 x15 Drop set)

This is a typical Chest & Biceps workout routine for me…….but I definitely change it up a little bit each time.  I rest about 90 seconds between sets.

Chest

Incline Bench

Set 1:  135 x 12, 185 x 4 (warm up set)

Set 2:  210 x 10

Set 3:  220 x 6

Set 4:  230 x 5

Incline Flyes (Stretch wide)

Set 1:  45 x 12

Set 2:  50 x 12

Set 3:  55 x 10

Pec Deck

Set 1:  150 x 12

Set 2:  165 x 12 (12 additional partial reps at the end of the set as well)

Biceps

Spider Curls

70 x 12

80 x 10

90 x 6 (60 x 8 Drop set)

Dumbell Hammer Curls

30 x 15

35 x 12

40 x 12 (25 x 12 Drop set)

Overhead Side Cable Curls

40 x 12

45 x 10 (12 additional partial reps at the end of the set as well)