I tore through shoulders today, feeling good and motivated.
We started with 15 dumbell front raises on an incline bench belly down. We did 4 sets to warm up.
Then we did seated pronated front raises for 15 reps supersetted with 15 leg lifts for 4 sets.
Then we hit 15 up and outs supersetted with 15 incline dragon flags with a slow negative on the way down for 15 reps times 4 sets.
Then we hit the triple set, we did 10 per arm of side laterals then went and did 6 reps on the hammer shoulder press at 50lbs then hit 30 mountain climbers for 4 sets.
Then we did 15 up and outs and on the way down we did a circle starting at the side and ending over our heads. 4 sets.
Then to finish up we did 15 overhead presses for 4 sets.
Then I went to the office and hit some bike cardio. I was pumped and aggressive and focused today. I'm ready to go back and do it all again!!!
Tomorrow we will be doing chest/tri/and leg shaping. Natalie is going to Florida on Fri for Met-Rx so we are adding a bit of Fri arm day on chest and back day.
I start my diet on Mon for the Olympia so she is going to set me up with a cardio schedule. Though I know what needs to be done! Every Wed i will have 45 min extra to wait on the kids to do karate so I will be adding in 45 min of cardio starting next week. I am also going to throw in an extra gym day with weights and cardio on the Fri she will be gone!
We started with 15 dumbell front raises on an incline bench belly down. We did 4 sets to warm up.
Then we did seated pronated front raises for 15 reps supersetted with 15 leg lifts for 4 sets.
Then we hit 15 up and outs supersetted with 15 incline dragon flags with a slow negative on the way down for 15 reps times 4 sets.
Then we hit the triple set, we did 10 per arm of side laterals then went and did 6 reps on the hammer shoulder press at 50lbs then hit 30 mountain climbers for 4 sets.
Then we did 15 up and outs and on the way down we did a circle starting at the side and ending over our heads. 4 sets.
Then to finish up we did 15 overhead presses for 4 sets.
Then I went to the office and hit some bike cardio. I was pumped and aggressive and focused today. I'm ready to go back and do it all again!!!
Tomorrow we will be doing chest/tri/and leg shaping. Natalie is going to Florida on Fri for Met-Rx so we are adding a bit of Fri arm day on chest and back day.
I start my diet on Mon for the Olympia so she is going to set me up with a cardio schedule. Though I know what needs to be done! Every Wed i will have 45 min extra to wait on the kids to do karate so I will be adding in 45 min of cardio starting next week. I am also going to throw in an extra gym day with weights and cardio on the Fri she will be gone!