Halo
VIP Member
- Jul 5, 2011
- 3,801
- 677
9 May Thu
Had to break things into two workouts my w/o partner had to go to work. After we finished up I went to my other gym and finished up.
Chest Shoulders and Tri's
Superset
Barbell Bench press
4 X 10 X 145
Skull crushers
4 X 15 X 45
Superset
Incline DB Bench Press
4 X 10 X 60
Rope Cable push downs
4 X 10 X 40
104 degree hot tub for 30 min
Incline DB Fly's
4 X 10 X 35
Flat DB Bench
4 X 10 X 60
Flat DB Fly's
4 X 10 X 30. super slow big stretch and pauses
Barbell lat pullover on the flat bench
4 X 5 X 30 EZ curl bar flat bench starting at a press then allowing the weight to go over my head and possibly beyond straight stretching all of the labrum and shoulder problem areas as well as the chest
Seated DB side raises (both of the shoulder exercises were no momentum slow up squeeze pause for 2-3 seconds at the top then down slow)
4 X 10 X 15
Seated DB front raises
4 X 10 X 15
Short Bar cable push downs
4 X 10 X 60
Using the same bar between sets with 90lbs extending my hands and the bar fully vertical over my head and holding stretching all the broken things in my shoulders and labrum area
Had to break things into two workouts my w/o partner had to go to work. After we finished up I went to my other gym and finished up.
Chest Shoulders and Tri's
Superset
Barbell Bench press
4 X 10 X 145
Skull crushers
4 X 15 X 45
Superset
Incline DB Bench Press
4 X 10 X 60
Rope Cable push downs
4 X 10 X 40
104 degree hot tub for 30 min
Incline DB Fly's
4 X 10 X 35
Flat DB Bench
4 X 10 X 60
Flat DB Fly's
4 X 10 X 30. super slow big stretch and pauses
Barbell lat pullover on the flat bench
4 X 5 X 30 EZ curl bar flat bench starting at a press then allowing the weight to go over my head and possibly beyond straight stretching all of the labrum and shoulder problem areas as well as the chest
Seated DB side raises (both of the shoulder exercises were no momentum slow up squeeze pause for 2-3 seconds at the top then down slow)
4 X 10 X 15
Seated DB front raises
4 X 10 X 15
Short Bar cable push downs
4 X 10 X 60
Using the same bar between sets with 90lbs extending my hands and the bar fully vertical over my head and holding stretching all the broken things in my shoulders and labrum area