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.