Shoulder Workout Wednesday 29th April 2009
After last week’s shoulder workout wherein Dan put the idea in my head that I might be over training on my shoulders, I decided that this week I would just do the shoulder press and not bother with any isolation exercises. It made for a very short workout, though I did do a bit more work on the press than if I were doing isolation exercises as well.
I started off with a couple of warmup sets, just 20kg for 12 reps and 30kg for 12 reps. Between each set I performed some stretching exercises on the triceps and also did some windmills to loosen up the shoulder joint. After my two warmup sets it was straight into a six set pyramid routine for my shoulders.
- 40kg x 10 reps
- 50kg x 10 reps
- 60kg x 9 reps
- 60kg x 7 reps
- 50kg x 10 reps
- 40kg x 10 reps
I was very pleased with this workout, as last time I did the shoulder press I only managed 8 reps at 60kg, so to manage 9 reps in the first set and then another set of 7 reps was a small improvement. If I’m not careful I’ll soon be doing more weight on my shoulders than I do on bench press! Hopefully, now that I’ve joined a gym that has a bench-press bench, I’ll be able to quickly improve on this lift and thus not allow the shoulders to catch up!
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