4/26
Cut Phase #2, Week #7
Day #1 of shoulder/arm
Note:
as usual I limited shoulders to rear delts with my anterior delt still inflammed. I used cable cross rear laterals to warm up.
not real happy with doing the Close Grip Bench with the delt sore, so i abandoned it right away.
WEDNESDAY |
day #1 arms/delts |
sets |
reps |
wt |
notes |
|
CABLE REAR LATERALS |
4 |
12 |
|
|
|
|
|
|
|
|
ss |
SEATED LATERAL RAISE |
4 |
12 |
|
|
|
INCLINE LATERAL RAISE |
4 |
12 |
|
5-0-5 |
|
|
|
|
|
|
|
DB isometric lateral hold |
3 |
f |
|
|
|
|
|
|
|
|
SS |
standing db shrugs |
4 |
8 |
|
|
|
incline db shrugs |
4 |
12 |
|
|
|
|
|
|
|
|
SS |
WIDE GRIP EZCURL BB CURLS |
4 |
21 METHOD |
|
21 METHOD |
|
CGBP |
4 |
12 |
|
couldn't get a good pump on these, delt was a limiting factor. |
|
|
|
|
|
|
ss |
CABLE HAMMER CURLS |
4 |
10 |
|
STRIP SET LAST SET |
|
V BAR PUSH DOWNS |
4 |
10 |
|
STRIP SET LAST SET |
|
|
|
|
|
|
triset |
MACHINE PREACHER CURLS MACHINE |
4 |
12 |
|
do a few negatives |
|
SMITH MACHINE TRICEP EXT COMBO |
4 |
F |
|
|
|
|
|
|
|
|
SS |
CLOSE GRIP SPIDER CURLS |
4 |
12 |
|
do a few negatives |
|
STANDING ROPE EXTENSIONS |
4 |
15 |
|
2 CT PAUSE |
|
|
|
|
|
|
SS |
palm up wrist curl |
3 |
15 |
|
|
|
standing behind back wrist curls |
3 |
15 |
|
|
|
|
|
|
|
|
|
40 m inute LISS |
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If you are resolutely determined to build your body, to overcome the obstacles of poor potential, or even th