Shoulders + Cardio
Today I completely redesigned my shoulder routine, in order to bring up my middle delts, which are probably my most lagging area. My front delts and rear delts are great, from all the chest and back work I do. But my middle delts are so much weaker than the rest of the delts, for instance, when I do DB shoulder press, I struggle with 65’s while most smaller guys are having no problem with 70’s and up. I’m good at Arnold press, and normal BB shoulder press, as they use the front delts mainly. So, after a while of planning and researching and thinking, I analysed my normal delt routine and realised that it’s because I don’t prioritize the middle delts. I usually start with BB shoulder press, followed by Arnold press, then DB front raises, then rear delts and finish off with DB laterals. BUT NOT ANY MORE!!! Today, I started with behind-the-neck shoulder press on the smith machine (I don’t like the smith machine, but I decided to use it so I can get the hang of the behind the neck version) then did DB shoulder press, then DB laterals, followed by rear delts and finished off with wide grip upright row. I didn’t get the same pump that I usually get on shoulder day, but I think it’s because I should go with the order: Rear delt - wide upright row - DB laterals. Because I think DB laterals give the best shoulder pump. But anyways, I don’t get to try that next week, because I’ll be off next week for exams, but the following week will be crazy since everything is getting redesigned. But enough blah blah, heres the numbers
Behind-neck shoulder press (Smith)
10×105
2×8x125
6×125
8×105
DB shoulder press
10×50s
9×50s
10×45s
10×40s
DB Laterals
2 x (10×25s -> 10×15s)
(10×20s -> 10×10s)
15×15s
Incline rear delt
2 x (10×15s -> 10×10s)
15×10s
Wide grip upright row
3×12x50
BIKE 30 minutes (HIGHER INTENSITY)
