Shoulder, Trap, and Calves Training 5/16/08
*warm up sets are not listed
Dumbbell Side Laterals: 60lb’ers x 8 x 2
Hammer Strength Shoulder Press (rest pause): 360lbs x 10, 8, 4
Cable Laterals (rest pause): 50lbs x 10, 8, 4
Posterior Delt Dumbell Laterals: 40lb’ers x 8 x 2
Upright Rows (shoulder width): 185lbs x 6 x 2
Superset w/
High Pulley Trap Rows: 160lbs x failure x 2
Bent Over Dumbbell Shrugs (45’): 75lb’ers x failure x 2
Barbell Shrugs: 405lbs x failure x 2
Standing Calf Press: 360lbs x failure x 6
Hack Single Toe Press: 90lbs x failure x 4
My good friend who’s helping me out with prep told me I need to work on the appearance of my traps from the rear. I haven’t really trainined traps to any significant degree because they are dominant from the front. Now I made them a weakness from the back but luckily I respond well to whatever body part I really focus on so I’m not too worried. I also need to start hitting my calves harder as well because my quads are overpowering them. C’est la vie.
System Of A Down - Spiders
