Week 3 on the Gainz Trainz Express: 5 sets x 8 reps on my big 4 all week. This morning, the shoulders were tight. Fearing the night.

Monday is always crowded for International Chest Day. Hitting a bit of everything on a Monday helps lifting throughout the whole week. This workout I performed some front shoulder raises near the end. Palms up so the bar doesn’t slip out of your fingers. Strengthening your front deltoids will help your benching. Oh yeah.
DEEZed Bro: UndBROtaker

Workout: Shoulder Resurrection, Mon 20-July-2015

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB)
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
• Build up to work sets
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Deadlifts: 5 x 8 reps

B. BB Shoulder Press: 5 x 8 reps

C. BB Bench Press: 5 x 8 reps

D. Hamstring Curls: 4 x 10 reps (3.0.1.0)

E. Hammer Strength Lat Rows (dirty 30s): 4 x 10³ reps

F. Lat Pulldowns (wide): 3 x 8 reps (3.0.1.0) then (narrow): 3 x 8 reps (3.0.1.0)

G. BB Shoulder Front Raises: 4 x 10 reps (3.0.1.0)

H. Lateral Raise Machine: 4 x 10 reps (3.0.1.0)

I. Arm Curl Machine: 4 x 10 reps (3.0.1.0)

J. Overhead Tricep Extensions (run the rack): 6+ x 8 reps↑

Work. Train. Devour.