Thursday 22nd January 2009
Aim: Shoulders Strength / Hypertrophy
11:10am: Trip to work
| Exercise | Sets | Reps | Rest | Record |
|---|---|---|---|---|
| Cycle | n/a | 30mins | n/a | 9km moderate intensity |
1pm: Main Workout
| Exercise | Sets | Reps | Rest | Record |
|---|---|---|---|---|
| Static Contraction Military Press1 | 2 | 15 secs | 3 mins | 14 secs @ 100kg, 12 secs @ 120kg |
| Handstand Press2 | 3 | To Failure | 1 min | 12, 9, 9 |
| Frontal Raise | 4 | 8 | 1 min | 9kg, 10kg, 12kg, 12kg |
| Lat Pulldown | 3 | 12, 10, 8 | 1 min | 50kg, 60kg, 70kg |
| Cable Shoulder Press | 3 | 12, 10, 8 | 1 min | 22.5kg, 27.5kg, 32.5kg |
| Lateral Raise | 3 | 10 | 1 min | 9kg, 10kg, 12kg |
| Military Press | 3 | 12, 10, 8 | 1 min | 25kg, 35kg, 45kg |
| Shoulder Triple Set3 | 3 | 12, 10, 8 | 1 min | 25kg, 35kg, 45kg |
1. Using a Smith Machine, you take a seated postition, unhook the bar, control the weight down around three to four inches and then hold until failure or 15 seconds before hooking the bar back
2. Go into a handstand (against a wall if nessecary) and do inverted shoulder presses, bringing your head right down to the ground before pushing up again
3. Triple set of Frontal Raises, Lateral Raises and Shoulder Presses at a much lower weight to exhaust the muscles
10:00pm: Trip home from work
| Exercise | Sets | Reps | Rest | Record |
|---|---|---|---|---|
| Cycle | n/a | 26mins | n/a | 9km moderate / high intensity |
Subscribe to:
Post Comments (Atom)
Andy Who?
- Andy Whitehead
- http://www.andywhitehead.com, it's all on there. You need know no more.
0 comments:
Post a Comment