Coming off of a 2nd Place Finish at USS Nationals in June, I'm now in an off-season hypertrophy phase for the next 12 weeks. My programming is based off of John Meadows Mountain Dog Training with a slight strength emphasis.
I saw veins in this session I didn't know I even had. My shoulders haven't been this pumped or had this much volume since last fall. It felt great to move some lighter weight and focus on the muscles instead of the movements.
6.22.16
*I kept all rest around 60s. My right shoulder still isn't 100%, so this allows me to keep the load less.
A. Seated DB Shoulder Press
4 set of 10 w/60s
B. 1-Arm DB Laterals
4 sets of 8 w/30s
C. Incline Bench DB Rear Laterals
3 sets of 10 w/20s
D. Barbell Front Raise
7 sets of 10 w/45# bar
E. Bench Dips
3 sets of 12
F. Straight Bar Pressdowns
4 sets of 10 on setting 14
G. Skull Crushers
3 sets of 10 w/65#s
H. Rope Push Downs
4 sets of 15 on setting 8