Week 14, 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.

9.30.16

Strict Log Press

140 x 6

180 x 6

200 x 6

220 x 6

230 x 6

 

 

 

Arnold Press

4 sets of 6 w/80s

 

Smith Machine Overhead Press

135 x 5

4 sets of 5 @ 185

 

DB Shrugs

120s x 10

3 sets of 10 w/130s

 

DB 6-Ways

1 set of 10 w/10s

4 sets of 10 w/15s

1 set of 10 w/10s

 

One Arm Cable Pressdown

4 sets of 12

 

Bench Dips - Slow, hard contraction, 30s rest

4 sets of 12

 

Close Grip Push Ups - 30s rest

30, 15, 12, 10

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