Week 12, Day 2 - Shoulders & Triceps

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. I'm working with Mike Mastell on my programming and it's based off of John Meadows Mountain Dog Training with a slight strength emphasis.

 

9.14.16

Log Push Press

145x8

175x8

185x8

195x8

 

Arnold Press

80s x 6

85s x 6

90s x 6

90s x 6

 

Strip the Rack Press

5 sets of 5 @ 155#

 

DB Shrugs

4 sets of 20

 

DB 6 Ways

3 sets of 10 w/10s

 

Pressdowns

Setting 10 x 20

Setting 11 x 20

Setting 12 x 20

Setting 12 x 20

 

Rope Kickbacks

3 sets of 10 on setting 3

 

Bench Dips

40, 30, 25, 20

Loading Comments... Loading Comments...