WOD: Boulder Shoulders

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Get Those Big Round Shoulders You Always Wanted

Everybody wants big broad shoulders. So today is Big Boulder Shoulders Day. Super Set of Shoulder Lateral Raises.
Grab 3 sets of Dumbbells: Light, Medium, Heavy. Your Heavy is the governing weight. You should be able to do 5 reps with your heavy. Then drop down 5 or 10lbs with medium, and light weights.
Simple: 1st Set Pyramid Up. Rest. 2nd Set Pyramid Down. Rest. 3rd Up. Rest. 4th Down. Rest.
Bowling Balls Bro.

wod shoulder super set workout

Workout: Boulder Shoulders Fri 5-June-2015

Workout Technique:

  • Sets x Reps; Dumbbells (DB); Barbells (BB);
  • Tempo (S) = (Lower, Bottom, Lift, Top); (1.0.1.0)= Default
  • ↑ = Pyramid Up; ↓ = Pyramid Down/ Drop Set
  • Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Shoulder Press (531): 6 x 5 reps ↑

B. DB Shoulder Lateral Raises (Pyramids): 4 x 5³ reps ↑↓
Use A Set Of Light, Medium, And Heavy DB.
1st Set: 5 Light, 5 Medium, 5 Heavy Reps, Rest;
2nd Set: 5 Heavy, 5 Medium, 5 Light Reps, Rest;
3rd Set: Repeat 1st; 4th Set: Repeat 2nd.

C1. Cable (High) Bicep Hammmer Curls (w/ 2 pump) L/R: 4 x 8 reps (3.0.1.0)
C2. Cable (High) Tricep Overhead Extensions (w/ 2 pump) L/R: 4 xX 8 reps (3.0.1.0)

D1. Cable (high to low) Bicep Curls: 4 x 8 reps (3.0.1.0)
D2. Cable (high to low) Tricep Extensions: 4 x 8 reps (3.0.1.0)

E. BB Bicep Curls 3-Way (Reverse, Wide, Narrow): 4 X 8 reps (2.0.1.0)

 

Work Hard. Train Righteously

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