Shoulder Workout: Wednesday 1st April 2009
First exercise is shoulder press, an exercise that I’ve been really enjoying for the last few weeks, mainly because I’ve been getting a really good workout from it. This has been down to the fact that I’ve been following the principles of heavy duty training, mainly on the shoulder press where I take my time over each set.
I started my shoulder press workout with a couple of warmup sets, 20kg for 12 reps and 30kg for 12 reps. After these two warmup sets, I moved onto my working sets, which I decided to do two heavy duty sets and two heavier but normal sets.
- 40kg for 1 minute
- 50kg x 8 reps
- 40kg for 1 minue
- 50kg x 10 reps
After shoulder press, I moved onto various isolation exercises for the shoulders.
Lateral raise
- 10kg x 10 reps
- 10kg x 8 reps
Anterior raises
- 12kg x 10 reps
- 12kg x 10 reps
Upright rows
- 14kg x 12 reps
- 14kg x 12 reps
Posterior raises
- 14kg x 12 reps
- 14kg x 12 reps
That was it for my shoulder workout, afterwards, my shoulders looked really pumped and were bulging out of my t-shirt!
Leave a Reply