Day 14
Midday Cardio 25 mins stairs
Afternoon Training: Shoulders
Barbell upright rows
95x10 115x10 135x10 145x10
Barbell Shrugs
225x10 315x10 405x10 495x8 495x6
Dtp extreme set at 225:
5 Reps 5 secs rest 10 Reps 10 secs rest 15 Reps 15 secs rest 20 Reps 20 secs rest 25 reps
Seated DB Lateral Raises
40x10 x 4 sets
Rope face pulls
55x30 70x20 100x15 120x10 140x5 160x3
DB single arm upright rows
50x10 x 2 sets 55x10 x 2 sets
superset
DB single arm upright row
50x10 x 2 sets 55x10 x 2 sets
High Incline bench DB hammer presses holding alternate db overhead
60x10 70x10 80x10
Shoulder circuit 10 reps each exercise, 40 total:
-Side laterals w/ 3 sec negatives
-hammer curl to bent elbow lateral raise to side lateral negative
-bent elbow lateral raise -standing rear delt flyes, slightly bent over
12.5x40 15x40 20x40
Core work:
Medicine ball throws
10 each side and 10 middle = 30 x 3 sets
superset
Planks with arm raises
12 each side x 3 sets
PM Training: Legs and Arms
Single Leg Press
280x10 370x10 460x10
superset
Hammer Curls
45x10. 65x10 x 3 sets
superset
French Curls
65x15 90x10 x 3 sets
Barbell Back Squats
135x15 225x12 315x10 365x10 405x10 405x10
superset
Hammers Across the Chest
65x10 x 5 sets
superset
Lying Skull Crushers
65x15 x 5 sets
Barbell Stiff Leg Deadlifts
standing on box to get max stretch.
135x10 x 3 sets
superset
Concentration Curls
40x10 x 3 sets
superset
V Bar Pushdowns
60x15 85x12 100x8
I took two caps prior to my afternoon training and the energy lasted throughout both of my training sessions. I had a great night of lifting and hit some notable lifts for sure.
2 sets of shrugs at 495, seated rope pulls at 160, 2 sets of squats at 405 for 10 reps. Overall great night with high volume
Midday Cardio 25 mins stairs
Afternoon Training: Shoulders
Barbell upright rows
95x10 115x10 135x10 145x10
Barbell Shrugs
225x10 315x10 405x10 495x8 495x6
Dtp extreme set at 225:
5 Reps 5 secs rest 10 Reps 10 secs rest 15 Reps 15 secs rest 20 Reps 20 secs rest 25 reps
Seated DB Lateral Raises
40x10 x 4 sets
Rope face pulls
55x30 70x20 100x15 120x10 140x5 160x3
DB single arm upright rows
50x10 x 2 sets 55x10 x 2 sets
superset
DB single arm upright row
50x10 x 2 sets 55x10 x 2 sets
High Incline bench DB hammer presses holding alternate db overhead
60x10 70x10 80x10
Shoulder circuit 10 reps each exercise, 40 total:
-Side laterals w/ 3 sec negatives
-hammer curl to bent elbow lateral raise to side lateral negative
-bent elbow lateral raise -standing rear delt flyes, slightly bent over
12.5x40 15x40 20x40
Core work:
Medicine ball throws
10 each side and 10 middle = 30 x 3 sets
superset
Planks with arm raises
12 each side x 3 sets
PM Training: Legs and Arms
Single Leg Press
280x10 370x10 460x10
superset
Hammer Curls
45x10. 65x10 x 3 sets
superset
French Curls
65x15 90x10 x 3 sets
Barbell Back Squats
135x15 225x12 315x10 365x10 405x10 405x10
superset
Hammers Across the Chest
65x10 x 5 sets
superset
Lying Skull Crushers
65x15 x 5 sets
Barbell Stiff Leg Deadlifts
standing on box to get max stretch.
135x10 x 3 sets
superset
Concentration Curls
40x10 x 3 sets
superset
V Bar Pushdowns
60x15 85x12 100x8
I took two caps prior to my afternoon training and the energy lasted throughout both of my training sessions. I had a great night of lifting and hit some notable lifts for sure.
2 sets of shrugs at 495, seated rope pulls at 160, 2 sets of squats at 405 for 10 reps. Overall great night with high volume