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Some shoulder, light bench, and tricep work today. Two more days of deload week and then we are back at going heavy again!
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!
A1) Alternating Front/Lateral Raise
3x10 light demo
A2) Bench Plyo Push-up
3x10 demo
A3) Plank Shoulder Tap
3x10 (5 ea side) demo
B1) Shoulder Press
4x4 @ 80% 1rm demo
B2) Neutral-grip Pull-up
4xMax-2 (leave 2 in the tank each set) demo
C) Dumbbell Bench Press
5x8 w/ 5-sec eccentric demo
D) Seated Lateral Raise
1 arm at a time. 8 reps per arm, no breaks, for 4 minutes demo
D1) Face Down Incline Rear Delt Fly
3x12, 1xMax reps demo
D2) Rear Delt Partial Swing
3x12 demo
F1) Cable Tricep Rope Pushdown
5x10 demo
F2) Prone Neck Extension
3x15 demo
I highly recommend getting a neck harness to make this easier and more efficient. I like this one from EliteFTS
DEVELOPMENT:
1. Take a cold shower first thing upon waking.