Today was shoulders and traps
Standing BB press
135x12
145x10
155x10
Drop
135x8
Seated DB press
60's x 12
70's x 10
75's x 10
Drop
60's x 12
Standing DB lat raises-ss-DB hang swings
5x30's x15-ss-5x30's x 8
I love these, my fav shoulder exercise. Very controlled for a great burn
Standing front raises
BB overhand-1x45x15
BB underhand-1x45x15
Plate from raise-1x45x15
No rest in between sets, 1 big set, talk about front delts burnin!
Face down incline DB rear delt raises
3x10's x 25
I like going lighter with higher reps for these, I feel it more than trying to jerk heavy weight around, I never feel like I'm isolating my rear delt.
Ez bar upright row
3x75x12
Plate shrugs-ss-standing DB press-ss-Standing DB lat raises
3x45's x 20-ss-3x30's x 10-ss-3x10's x 10
No rest, 1 big set. Very sick shoulder pump!
Great workout! I didn't want to stop but I wanted to try the Protean sooo bad