| Tues - Shoulders,Traps,Calves
Front Cable Rasies - 3 sets
Smith Machine Presses (to front) - 4 sets
Standing Side Laterals - 3 sets
(superset with..)
St8 Bar Front Cable Raises
Incline Bench Rear Laterals - 3 sets
Seated DB Shruggs - 3 sets
(superset with..)
Cable Upright Rows
Seated Calves - 4 sets (toes out) - 4 sets (toes st8)
Lemme Outline this protocol for you guys...
When I work shoulders I go by this (front heads,side heads,rear, and overall head movements)
Front Cable Raises - front heads
SM Presses - Overall head movement....(mass builder)
Standing side laterals - side heads
st8 bar front cable raises - hit more front heads (Stirate them fronts)
Incline rear laterals - rears...
*basicly...I think my rears are fine..so I leave them at the end for a finisher..I hit 2 exercises with the fronts...Try to bring blood in there..hopefully more detail comes in there...What we want for a show..strations all in them fronts..I hit fronts before my pressing movement...to stretch and put lil blood in there, to get ready for some pressing...I want those side laterals to get supersetted with fronts, cuz I want those side caps to round out more, and I dont care what people say..you do some side heads, then superset with fronts, you'll be pulling blood in both places at once..*
Im doing seated db shrugs and cable upright rows..cuz im working around my leg even in different muscle groups..I dont wanna load up shit load of 45's on a bar, so i can shrug it...and put unessiary pressure on my leg..
Calves Im doing sitting down, so wont put much pressure on my leg...
I did legs on fri, and 2 weeks before that i attempted to train em, but didn't work out...so after fri workout..my shit is crazy sore..i killed the adductor machine..my inner tighs hurt like a bitch..been doing cardio and stuff...So i took cardio off today (tues)...So hopefully my leg soreness to get better... |