Blog

Shoulders – 28th November 2012

Sean Lerwill cable lat raise

Twice a day split…

Session 1 – 1200hrs

Warm up push press just bar
Warm up push press 1/4 weight
Warmup push press 1/2 weight
Warm up push press 3/4 weight

Push press
10 x push press
2min rest

10 x push press
2min rest

10 x push press
2min rest

Military Press
10 x mil press
90sec rest

10 x mil press
90sec rest

10 x mil press
90sec rest

Seated Ahren’s Press
10 x Ahren’s press
90sec rest

10 x Ahren’s press
90sec rest

10 x Ahren’s press
90sec rest

Seated Arnold Press
10 x Arnold press
90sec rest

9 x Arnold press
90sec rest

8 x Arnold press
90sec rest

Seated DB Press
10 x DB Press
90sec rest

8 x DB Press
90sec rest

7 x DB Press
90sec rest

Session 2 – 1800hrs

Warm up: 3 sets, 10reps, increasing weight on shoulder press machine.

Shoulder Press
10 x shoulder press
90sec rest

10 x shoulder press
90sec rest

10 x shoulder press
90sec rest

Reverse Flyes
12 x reverse flyes
60sec rest
Increase weight by 5lbs

10 x reverse flyes
60sec rest
Increase weight by 5lbs

8 x reverse flyes
60sec rest
Increase weight by 5lbs

12 x reverse flyes
60sec rest
Increase weight by 5lbs

Upright Row
10 x Upright Row
60sec rest

10 x Upright Row
60sec rest

10 x Upright Row
60sec rest

Cable Lateral raise
10 x right arm lat raise
10 x left arm lat raise
60sec rest

10 x right arm lat raise
10 x left arm lat raise
60sec rest

10 x right arm lat raise
10 x left arm lat raise
60sec rest

Reverse Fly machine
12 x reverse flyes
60 sec rest

12 x reverse flyes
60 sec rest

12 x reverse flyes
60 sec rest

Cable Front Raise
12 x front raise
60 sec rest

12 x front raise
60 sec rest

12 x front raise
60 sec rest

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 MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC