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Shoulders – 30th June 2104

Sean Lerwill bodypaint modelling at IMATS for Zoe Newlove

Today was my first day back in the gym since Friday. As always, a couple of days away meant I was eager to train again.

Changing things up a little, my session was short and sharp: 40mins and just one body part, shoulders. (I did go for a 20min run with Kate this morning as well though, to be honest).

The session kept to the same rep range and drop sets/rest-pause sets as recent sessions. Rest times were 45-60seconds, which made things tough. It looked like:

Warm-up, mobility etc

  1. Military press. 12-15reps. 3030 tempo. 3 sets. last set, 2 x rest/pause sets to failure.
  2. Arnold press 10-12reps. 3030 tempo. 3 sets. last set, 2 x drop sets (20% drop).
  3. Single arm cable lateral raise. 12-15reps. 3030 tempo. 3 sets. last set, 2 x drop sets (20% drop).
  4. Reverse cable flyes. 12-15reps. 3030 tempo. 3 sets. last set, 2 x drop sets (20% drop).
  5. Seated incline lateral raise. 12-15reps. 3030 tempo. 3 sets. last set, 2 x drop sets (20% drop).
  6. Seated front disc raise. 1 set to failure, 2 x 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 MaxiNutrition ambassador.

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