Thursday, January 7, 2010

Shoulders and Traps- 1.7.10

Seated shoulder press
*230 1x6,1x5
225 1x6,1x5
*215 1x8

superset above with * with standing shoulder press 95lbs
after each of 2 sets of 230 2x8
after set of 215 1x10

Superset 2
cable side lateral- I use a velcro wrist band sometimes to really target the medial deltoid, i feel a difference when taking out the wrist joint
60 1x10
70 3x8

DB rear raises, bent over

rest-pause machine shoulder press- these were terrible
3 sets of 7 reps, 10 breaths rest, try for 7 reps, 10 breaths rest, try for 7 reps

Superset 3
seated DB lateral raises
3x12 with 30's

standing lateral raises- went really heavy and did half reps to maximally contract the delts with strict form

trap work *no straps
barbell shrugs
*315 2x6
*315 1x10 faster
365 1x6

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