BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Posting my bombass Shoulder workout from this past Sat, 8/17
Warm up - movements/bands/stretches
Db lateral raises, 5 sets/10 reps - 3 sec up/3 sec hold at top/3 sec down.
8 & 5#
8 & 5#
8 & 8#
8 & 8#
8 & 8#
(finally went up in weight on my affected arm, right arm)
Machine lateral raises, 4 sets/12 reps (regular sets)
Db Front raises, 5 sets/10 reps - 3 sec up/3 sec hold at top/3 sec down.
8 & 5#
8 & 5#
8 & 8#
8 & 8#
8 & 8#
Cable reverse flyes, rear delts, 5 sets/10 reps - 3 sec up/3 sec hold at top/3 sec down.
10#
Db bent over rear delts (seated), 5 sets/12 reps (regular sets)
20 & 12#
20 & 12#
20 & 20#
20 & 20#
20 & 20#
Oh boy, my shoulders were sore all day Saturday and Sunday and even today.....The affected shoulder was also sore, but just sore from working out sore. Not a hurt/injured soreness.
These 3 sec holds are no joke.....jeez.
Warm up - movements/bands/stretches
Db lateral raises, 5 sets/10 reps - 3 sec up/3 sec hold at top/3 sec down.
8 & 5#
8 & 5#
8 & 8#
8 & 8#
8 & 8#
(finally went up in weight on my affected arm, right arm)
Machine lateral raises, 4 sets/12 reps (regular sets)
Db Front raises, 5 sets/10 reps - 3 sec up/3 sec hold at top/3 sec down.
8 & 5#
8 & 5#
8 & 8#
8 & 8#
8 & 8#
Cable reverse flyes, rear delts, 5 sets/10 reps - 3 sec up/3 sec hold at top/3 sec down.
10#
Db bent over rear delts (seated), 5 sets/12 reps (regular sets)
20 & 12#
20 & 12#
20 & 20#
20 & 20#
20 & 20#
Oh boy, my shoulders were sore all day Saturday and Sunday and even today.....The affected shoulder was also sore, but just sore from working out sore. Not a hurt/injured soreness.
These 3 sec holds are no joke.....jeez.