22 FEB: 5:00AM workout: shoulders & arms

Since I'm getting hernia surgery in a week, I'm going to work single joint exercises and try to isolate the working muscle from my core as much as possible.



1. 5 min warm-up

2. Cuban press: 10s x 15; 15s x 10

3. Overhead press: 115 x [1,5]; 125 x [1,5], [1,5]


  • Do a single rep with as much force as possible to get your nervous system as activated as possible, then do 5 reps after a short 20-30second rest. All 5 reps should be as forceful as possible.

4. Compund shoulder set (back to back without ever dropping the dumbbells)
a. Prone raise: 15s: x 8, 8
b. Side raise: 15s: x 8, 8
c. Bent arm side raise: 15s: x 8, 8
d. Front raise: 15s: x 8, 8

5. Close grip barbell curl: 75 x 6, 6, 6, 6

6. Supinating dumbbell curl: 25s x 9, 12, 10, 9

7. Skull crusher: 75 x 12, 12, 12, 10

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