A Day for Shoulder Development
Well another day in the life, Shoulders today.
1. Rotator Cuff circuit - 2 sets 3 exercises 12lbs x 20 reps
2. Standing Barbell Press - 5 sets 8 to 10 reps
205×2
165×10
165×9
170×8
170×7
Followed imediatley ( no rest no pause ) dropped to my knee’s with the bar on the saftey bar (at midpoint) and hit 165×6 // pulled pair of 2.5’s then did 160×5 // pulled another set of 2.5’s did 155×3 ( Shoulders were on fire)
3. Clean & Press- 4 sets ( this session was 6 to 8 reps)
145×7 // 145×7 // 145×6 // 145×6
4. Behind the back Shrugs- 3 sets 10 to 12 with a pause at top
205×12 // 205×12 // 205×10
5. Rear Delt raise ( head on bench) 3 sets 12 to 15
35×15 // 35×13 // 35×12
6. DB side lateral Raise- 3 sets 6 to 10
40×8 // 40×7 // 40×6
7. DB front raise - 3 sets 8 to 10
35×10 // 35×10 // 35×8
Felt a small pain in my right wrist ( unsure of from what) but I am Icing and wrapping it just to be safe, I’ll post tomorrow if it develops into an issue. I am pretty pissed right now though.
Post by: charlievanriper