Tuesday, 20 March 2012

Mike's Boulder Shoulder Workout

Today was a busy day and I missed the opportunity to train at the gym. I decided to head out to the garage and lift a few weights for half an hour or so. Well 80 minutes later I had just smashed my shoulders in a brutal session. I'm lucky to have a good collection of weights and some adjustable barbells and dumbells.

This workout could easily be completed at most gyms if you don't have enough equipment at home. At the moment I am really enjoying my triplesets or triple supersets. They are good for a "pump" and to also keep my heart rate high for some extra fat burning. Tonights workout was:

10 Triplesets of:

Standing BB Military Press (Pyramid - 40, 50, 60, 70, 75, 75, 70, 60, 60, 60/50/40 dropset)
Standing Front DB Raise (12.5kg each) x 10-12 reps
Standing Lateral DB Raise (12.5kg each) x 10-12 reps

10 Triplesets of:

Barbell Upright Row (Pyramid - 40, 50, 55, 60, 65, 65, 60, 55, 55, 50/40/30 dropset)
Reverse DB Flys (15kg each) x 10-12reps
Standing Alternating DB Shoulder Press (15kg each) x 8-14 reps

With the first exercise of each set I pushed out as many reps as I could until failure. My rep range was as high as 25 for the light weights and as low as 3 for the heaviest weight. I then took the other 2 exercises to almost failure or failure.

Please note:

1. All weight is in KG.
2. This is a combined total of 60 sets, which is fairly high. You could always half the sets and work up to 10 of each.
3. Rest was kept between 45-60 seconds to maintain high heart rate!
4. Good luck brushing your hair tomorrow.

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