Strong Shoulders.

Sunday. Shoulder workout. It was so tough, I couldn't wait to blog it. no fluff in today's post, just a sick workout


--warm up shoulders first (stretch them out, use baby dumbbells to loosen the joints. 3-5 mins)
rest 30secs-1min between each set


1.Seated Shoulder press w/30's. 
4 sets
7,7,6,5 reps
--follow with negative reps w/35's. 3 reps per arm


2. Upright row w/50lb barbell, then 40lb
4 sets
8,8,*40*,10,10 reps


3. Bent arm lateral raise w/15s
4 sets
10,10,8,8 reps


4.**superset** bent over reverse fly 15s, front raise 15s.
2 sets 10 reps
grab 12.5s
2 sets 10 reps


5. Push presses w/50lb barbell
4 sets
10,8,8,6 reps


6. Unilateral lat raise 15s/12.5s/10s/7.5s
4 sets
10 reps each set


7. **Triset**
rear delt cable crossover
bent over reverse cable fly
cable upright row
3 sets 10 reps


Shoulders were ON FIRE!!!! Different format for my workout than usual. Went heavy and HARD !! 


And.... they were a bit sore from doing THIS the night before..