My deltoids are on 🔥.
SHOULDERS / UPPER BACK
Week #5
1A: DB SCAPTIONS
REPS: 6-9 RM TO FAILURE
• SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between (other to transition from one to the next). Rest 2 minutes between completed supersets.
1B: DB OVERHEAD SHOULDER PRESS
REPS: 6-9 RM TO FAILURE
• SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1B immediately following 1A, resting only as long as needed to transition from one to the next. Rest 2 minutes between completed supersets.
2: DB SCAPTIONS / ISO HOLD
REPS: 10RM FOR 8 REPS
SETS: 3
Perform 8 reps with your 10RM and hold your last rep in the middle of the scaption (about 45 degrees away from your sides) for as long as you can until failure. Fight the burn! Rest 90 seconds between completed sets.
3: DB / BB CLEAN & PRESS
REPS: 6-9RM TO FAILURE
• SETS: 5
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range. Rest just 60 seconds between completed sets.
SHOULDER FINISHER!
CANNONBALL RUN (1 ROUND)
• DB SIDE LATERALS (RTR DOWN) ==> DB SHOULDER PRESSES (RTR UP)
Start with your 8RM for a DB side lateral raise and go to failure. Run the rack, going down 5 lbs each time (reaching failure every time), until you reach 10 lb dumbbells. From there and without rest, immediately shoulder the 10 lb dumbbells and push them overhead until failure. Reverse the rack, going up 5 lbs each time (reaching failure every time) until you reach the original weight used. If you must, push press the weight.
1A: BARBELL SHRUGS
REPS: 6-9 RM TO FAILURE
• SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between (other to transition from one to the next). Rest 2 minutes between completed supersets.
1B: FACE PULLS
REPS: 6-9 RM TO FAILURE
• SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1B immediately following 1A, resting only as long as needed to transition from one to the next. Rest 2 minutes between completed supersets.
2: BARBELL SHRUGS / ISO HOLD
REPS: 10RM FOR 8 REPS
SETS: 3
Perform 8 reps with your 10RM and hold your last rep in the contracted position of the shrug for as long as you can until failure. Fight the burn! Rest 90 seconds between completed sets.
3: DB HIGH PULLS
REPS: 6-9RM TO FAILURE
• SETS: 5
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range. Rest just 60 seconds between completed sets.
UPPER BACK FINISHER!
INFERNO CROSSFIRE (3 ROUNDS)
• OVERHEAD TRAP RAISES x 30 REPS ==> BAND PULL APARTS x 30 REPS ==> DB SHRUG HOLD x 30 SECONDS
Standing tall with a plate in both hands and in front of your hips. Raise the plate up and overhead (keeping your elbows straight the whole time) and pause at the top for just a moment to ensure scapular stability. Complete 30 reps and immediately move to band pull apart for 30 reps (make sure you squeeze your scapula together). Finally, perform DB Shrug Holds, choosing a weight that's within your 6-8RM for DB shrugs. Hold for 30 seconds.
