Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 243x 1 PP (120%)
- Work Sets: 202.5x 4, 4, 4, 3
Weighted Angled Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets: 47.5x 4, 4, 4, 3
Push Press (3x5):
- 225x 5, 5, 5
Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 7, 7, 7
Banded Scarecrows:
- Added to each pulling set to make the ratio of push to pull 1:2
Arms Superset:
- Skull Crushers @ 110x 13, 12, 12
- Barbell Curls @ 45x 26, 24, 24
Conditioning:
- None
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.