AloneIStand’s BodyBlog

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

Shoulders

Bradford Presses

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)

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)

Plate Front Raises

Set 1:  35 x 15

Set 2:  35 x 15

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:  15 x 15

Set 2:  20 x 12

Set 3:  25 x 8 (immediately followed by 10 partial reps)

Traps

Dumbell Shrugs

Set 1:  55 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:  65 x 12 (hold at the top for 2 seconds) (immediately followed by a drop set of 45 x 10, and then 12 partial reps)

Upright Rows

90 x 12

100 x 12

110 x 10

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.