Shoulder and Trap Training
*warm-up sets not included
Dumbbell Laterals: 60lb’erss x 8 x 2
Superset w/
Dumbbell Upright Rows: 60lb’ers x 8 x 2
Smith Military Press: 315lbs x 4 drop 225lbs x failure drop 135lbs x failure
Rear Delt Pec Dec: 150lbs x 8 x 2
Seated Machine Laterals: 130lbs x 8 drop 90lbs x failure drop 50lbs x failure
Front Dumbbell Shrugs: 110lb’ers x 8 x 2
Superset w/
Side Dumbbell Shrugs: 110lb’ers x 8 x 2
Superset w/
Behind the Back Plate Shrugs: 45lb’ers x failure x 2
Barbell Shrugs: 405lbs x 12 x 2
What can I say? I’m REALLY flipping sore right now. Walking, standing up, bending over are a real pain in the ass (no pun intended). I think the overkill points of my last leg workout were the quadruple drop set of squats and the walking barbell lunges to top of the workout. I figured I’d go all out since I’m only training legs once per week now. My strength and stamina were certainly increased so I feel this will be better course of action being 17 weeks out. Go BIG or go home!
Shoulder training on the other hand isn’t as challenging. I am doing more trap training to get the thickness back. I really didn’t train them for most of the offseason because they grow too fast.
