genetic freak
VIP Member
- Dec 28, 2015
- 2,633
- 3,362
Incline dumbbell fly (4) warm up sets (Top set was 100 lbs dumbbells for an easy 10.)
Hammer strength horizontal press (3) feeder sets, 4 pps x 13/4/2 (15 breath rest pause between working sets.)
Incline dumbbell fly stretch 60 seconds
Lat pull over machine (4) feeder sets, 250 lbs x 12/200 lbs x 6/150 lbs x 6 (Drop set.)
Hammer strength side raises (4) warm up sets (Top set was 58 lbs per side for 22.)
Smith machine military press (3) feeder sets, 225 lbs x 10/4/2 (15 breath rest pause between working sets. This was weak, but my shoulders were pretty well done before this.)
T-bar row (4) feeder sets, 11 plates x 8/9 plates x 8 (Back off set. The funny thing about this back off set is that I usually wait a few minutes to start. I literally stripped these off and jumped right back on the machine and cranked them out, because I was disgusted with my performance on the top set. To be fair, I have never gone above 9 plates before and I have never seen anyone else in the gym ever do more than 5 plates.)
Hanging pull up stretch 60 seconds
Cross body band shoulder stretch 30 seconds
Handcuff stretch 60 seconds
Hammer strength horizontal press (3) feeder sets, 4 pps x 13/4/2 (15 breath rest pause between working sets.)
Incline dumbbell fly stretch 60 seconds
Lat pull over machine (4) feeder sets, 250 lbs x 12/200 lbs x 6/150 lbs x 6 (Drop set.)
Hammer strength side raises (4) warm up sets (Top set was 58 lbs per side for 22.)
Smith machine military press (3) feeder sets, 225 lbs x 10/4/2 (15 breath rest pause between working sets. This was weak, but my shoulders were pretty well done before this.)
T-bar row (4) feeder sets, 11 plates x 8/9 plates x 8 (Back off set. The funny thing about this back off set is that I usually wait a few minutes to start. I literally stripped these off and jumped right back on the machine and cranked them out, because I was disgusted with my performance on the top set. To be fair, I have never gone above 9 plates before and I have never seen anyone else in the gym ever do more than 5 plates.)
Hanging pull up stretch 60 seconds
Cross body band shoulder stretch 30 seconds
Handcuff stretch 60 seconds