Thursday…aka Shoulder day. For me I have to hit them hard and heavy in order to grow. I tried my best to mix up my routine a little bit today. Let’s take a look BOOM!
Military PressWeek 3 of 5/3/1 with Max weight at 140
75% for 5 reps at 105 LB (Check)
85% for 3 reps at 120 LB (Check)
95% for 1+ reps at 135 LB (Got 3!)
Overhead Dumbbell Press
55 LB (10 Reps) 60 LB (10 Reps) 70 LB (8 Reps) 75 LB (8 Reps)
Full Frontal Barbell Raises
10’s on the bar (10 reps) 15 LB on bar (12 reps)x2 10’s on Bar (10 reps w/ 5 seconds on negative)
Cory Gregory (MusclepharmPres) German Volume with a twist Shoulder flys
10 sets of 10 reps with 10 seconds rest Dumbbell Flyes w/15 LB
10 sets of 10 reps with 10 seconds rest Dumbbell Reverse flyes w/15 LB
10 Sets of 10 reps with 10 seconds rest Rope Face pulls w/70 LB
If you haven’t tried GVT definitely give it a shot. THis is an excellent way to confuse your muscles and hit them with a ton of reps in a minimal amount of time. The pump for this style of training is insane and very humbling due to the little amount of weight you end up performing with LOL.
I then did some Barbell Shrugs
135 x10 by 4 supersetted with reverse barbell shrugs 135 x10 by 4.
Finally I finished my workout with the famous Crossfit workout “Helen”
3 Rounds for time
Run 400 Meters
21 Kettlebell swings with 55 LB
I completed this is 8 minutes and 6 seconds but believe me it WASSN’T easy! 🙂
If your hitting shoulders today and are searching for a routine, give this one a shot and let me know what you think! Hit me up with any questions!