Monday 11/19/2012 — Shoulder Workout


Monday: Shoulder WorkOut

Warm Up

I start out with the 2.5 lbs and I hold them with the tips of my fingers. I do first a frontal raise followed by a lateral raise.  I do as many as I can for 2 -3 sets. I like to really warm up my shoulder.

Tangent:

I remember hurting my shoulder early on when I started benching heavy. Actually it was a partial tear of the rotator cuff and its a common beginner injury I’ve seen at least I do not have much stats or data just what I seen. I think Also I focused too much on shoulder press which didn’t hit the lateral and anterior delts.

Work Out program

  • Iso lateral Shoulder Presses  4 sets (8-12 reps)
  • Side lateral raises (dumbbells) 3 sets (8-12 reps)
  • Reverse Flies  3 sets (8-10 reps)
  • Machine Presses 3 sets (burnout set)
  • Shrugs 3 sets ( 10 -15 reps)
  • Upright rows

Iso-lateral Shoulder Presses

There were a bunch of idiots hogging up all the benches so i though I would try this.

1st set  – 45lbs Plate got above 10 reps easy
2nd set–  Added 25lbs  above 10 reps
3rd set –  Added another 25 lbs 8 reps
4th set – 2 x 45 lbs plate & a 25lb plate 6 reps

Seated Lateral Raises

10 lbs  to failure
15 lbs  drop to 10 lbs to failure
25lbs to failure
drop to 15 lbs
drop to 1o lbs

The Gym was crowded and I couldn’t get the chance to do the reverse flies. What I did was that I super-setted  machine presses and shrugs with upright rows.  I had a 45lbs plate and I held it close with and pulled it up just to below my chin and squeezed. I did as many as I could no counting. A lot of my focus was on squeezing at the top.

I try to do this entire work out in 45 min and then if time allows 15-20 minutes of cardio. Then I walk home eat and well here I am

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