The following details my shoulder, abdominal and calves workout from Monday night at Kirkland Gold’s Gym. Today was a short/lower volume day so I actually threw in an additional exercise. Here is the workout…
Machine Rear Laterals
Set 1 x 30 reps with 100lbs
Set 2 x 30 reps with 100lbs
Set 3 x 30 reps with 100lbs
*I prefer to use lighter weight and really focus on feeling the contraction and flexing hard. Take no more than 60 second rest breaks between each set.
Seated Side Laterals
Do one warm-up standing before starting working sets – FYI
Set 1 x 10 reps with 30lbs
Set 2 x 10 reps with 30lbs
Set 3 x 10 reps with 30lbs
Set 4 x 10 reps with 30lbs
*Use ultra-strict form and take the weight up to ear level.
Superset: Dead-Squat Bar Presses & Spidercrawls
I used my custom T-Nation Dead-Squat Bar here and the following band for Spidercrawls (https://www.elitefts.com/pro-mini-resistance-band.html) today – FYI.
Dead-Squat Bar Press x 8 reps with 159lbs
Immediately followed by…
Spidercrawls x 4 times Up-&-Back
*The Dead-Squat Presses were a deviation from John’s program, but I wanted a little more shoulder work today. Check out the video below if you’re not familiar with the bar I used or Spidercrawls.
Here is a video:
[youtube=https://www.youtube.com/watch?v=-l4ZoKsL6ck]
Alternating: Hanging Leg Raises & Roman Chair Leg Raises
2 sets per each variation and 12-15 reps each set
*I alternated between these two exercises for a total of 4 working sets.
Standing Calve Raises
6 sets of 20 reps with 180lbs
*Do 10 full reps and then 10 partials out of the stretched position for a total of 20 reps on each set.
That concluded this workout, although I jumped on a recumbent bike for 10 minutes because the workout was so short, lol.
Train hard!
Mark