Week 13, 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.
9.24.16

Strict Log

180 x 8

200 x 8

210 x 8

200 x 8

 

Arnold Press

85s x 6

80s x 6

80s x 6

80s x 6

 

Strip the Rack Press

5 sets of 5 @ 155

 

DB Shrugs

4 sets of 20

 

DB 6 Ways

4 sets of 10

 

Cable Pressdown

4 sets of 20

 

Pronated DB Kickbacks

3 sets of 12 w/20s

 

Close Grip Push Ups

30, 18, 12, 12

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