09/01/2018 Shoulder Day
Shoulder flies
Seated over head press:
Bar x 10
95 x 5
120 x 5
135 x 5
145 x 5
155 x 4 had to have assistance on 5
Hammer strength shoulder press: 1pps x 3 x 10
Shoulder flies: 20lbs x 3 x 10
Seated reverse flies: 3 x 10
Seated low iso rows: 1pps x 8, 2pps x 8, 1pps (25per side also) x 8
Upright rows: 40lbs x 10, 50lbs x 10, 60lbs x 10
Dumbbell shrugs: 35lbs x 15, 45lbs x 2 x 15
Over hear dumbbell press: 35lb x 10, 45lb x 10
Bar press downs: 3 x 10
1 set hyper extensions bodyweight
I learned today, not to over head press the day after bench press. My shoulders were still done from yesterday. So I think I will try and do over head press the same day as bench. This would also give me more time to do back work.