RRC – WEEK 6 DAY 1
After taking a rest day yesterday, I started week 6 of the Ripped Rulez Challenge this morning with a solid delt/ab workout. I threw a few twists into the workout and by the end of the morning my delts were on fire. It has been a long time since I felt it like that.
DELTS/ABS
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Barbell Shoulder Press – 2 warm-up set of 20 with bar, 15 @ 50 then 3 working sets of 8 @ 75/85/85
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Wide-Grip Upright Rows – 3 working sets of 8 @ 115
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DB Lateral Raise – 3 working sets of 10 @ 15 *Twist #1 – I held onto the Smith Machine bar with my non-working hand and leaned out at almost a 45° angle. This position takes the body and it’s momentum totally out of the exercise and puts all the work on and medial delt. Trust me, 15# was all I could do and keep the form.
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Bent-over DB Lateral Raise – 3 sets of 8 @ 20# *Twist #2 – When I bent over I used the preacher curl bench (armrest) as a headrest and moved my feet back about ½ a step. This, again, took the body and it’s momentum out of the equation and put all the work on the rear delt.
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Cable Crunches – 3 sets of 15 @ 90#
Superset with
Weighted Crunch – 3 sets of 20 @ 35#
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