Exercise

Sets

Reps

Rest (s)

Dynamic Stretch Routine

2

20

Hammer Strength Shoulder Press
 (if not available Machine Shoulder Press)

4

15,12,12(ds),10(dds)

60

Dumbbell Shoulder Press

ss Bent Over Lateral Raise (on Bench)

3

15,12,12

60

Lateral Raise

ss Upright Row

3

15,12,12

15,12,12

30

Barbell Shrug

4

15,12,12,10(dds)

30

 

 

ss (superset) – one set immediately following another (no break)
ds (drop set) – decrease weight enough to get 6-8 more reps (no break)
dds (double drop set) – derease weght enough to get 6-8 more reps (no break); then repeat immediately

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