This was my 3rd shoulder workout using this new plan that I put together. The focus is on constant tension in the muscle, and low stress in the joint- allowing the joints to heal up while shocking the muscle into growing. I use a relatively light weight for each individual delt head, 2 sets using constant tension to failure with a 30 second rest. Then do a heavier basic press:
1-calf press: 90-60,40,30,20; 180-20,12 (no rest)
smith machine calf raise: 180-23,20,21
laterals: 3s/5s/ 15s-48,22
front raise: 15s-35,23
incline rear lateral: 20s-31,25
military press: 95-12; 145-6,8
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