Blog

Shoulders – 9th July 2014

Sean Lerwill bodypaint modelling as Captain America

Another busy day today. However, like yesterday I managed to squeeze in a hard single muscle group session.

Today was a short yet sharp shoulder session that looked like:

Warm-up: shoulder mobility.

  1. Single arm kettlebell overhead press. 8-10reps. 3030. 4sets.
  2. Dumbbell front raise. 10-12reps. 3030. 3sets. Last set 2 x rest/pause sets to failure.
  3. Kettlebell upright row. 10-12reps. 3030. 3sets. Last set 2 x rest/pause sets to failure.
  4. Y shoulder press. 10-12reps. 3030. 3sets. Last set 2 x rest/pause sets to failure.
  5. Standing dumbbell lateral raise. 10-12reps. 3030. 3sets. Last set 2 x rest/pause sets to failure.
  6. Bent over reverse flyes. 12-15reps. 3030. 3sets. Last set 2 x rest/pause sets to failure.

Looking forward to a quieter day tomorrow and therefore a full gym session, then Fri-Mon I’m off work and away from London. Friday we’ll be visiting Peak Performance Gym in Exeter for a leg session!

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.

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