INFERNO


WEEK 4, DAY 3: SHOULDERS

CARDIO
Walked dogs, worked outside putting up a nativity scene

HELLCENTRIC SMITH SEATED BB SHOULDER PRESS
70 x 8 + 6 Negatives
90 x 8 + 6 Negatives
120 x 8 + 6 Negatives
120 x 8 + 6 Negatives
VOLUME = 5600 (6790 first week; 7000 second week; 8580 third week)

DTPish REV PEC DEC
35 x 50
40 x 40
50 x 30
60 x 20
70 x 10
VOLUME = 6750 (5500 first week; 6400 second week; 6750 third week)

HS SHOULDER PRESS // BENCH LEG RAISE
70ps x 10 // 40
80ps x 10 // 30
90ps x 10//30
90ps x 10
VOLUME = 3300 (3150 first week; 3500 second week; 2940 third week)

HIGH ROPE ROW // DB UPRIGHT ROW
60 // 25 x 10ea
70 // 35 x 10ea
70 // 35 x 12//10
VOLUME = 2140 // 950

DB LATERAL RAISE // REV BB WRIST CURL
20 // 30 x 10ea
20 // 30 x 10//9
20 // 30 x 8//6
VOLUME = 760 // 750