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)

This entry was posted on Wednesday, June 11th, 2008 at 5:12 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.