Blog

Shoulders – 23rd July 2014

Sean Lerwill's physique

With another amazing London summer day in full force I decided to train outside again. My kit is limited, but it’s only the mind that truly limits the session you can come up with. Kate and I trained together, although she performed a full body session with single arm snatches, push press, sumo squats, kettlebell swings and curl-press. I worked hard, but Kate’s session looked tough!

My session looked like:

Warm-up: mobility of shoulder/elbow. Slow press-ups. Light versions of exercises below.

  1. Standing lateral raise. 12-15reps. 3030. 5sets, last set 2x rest/pause sets to failure.
  2. Standing front raise. 12-15reps. 3030. 5sets, last set 2x rest/pause sets to failure
  3. Bent over reverse flyes. 12-15reps. 3030. 5sets, last set 2x rest/pause sets to failure
  4. Standing DB overhead press. 12-15reps. 3030. 3sets, last set 2x rest/pause sets to failure
  5. Upright row. 12-15reps. 3030. 3sets, last set 2x rest/pause sets to failure

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: The Ration Pack Diet
Plus: Pass the PRMC