We all know my shoulders are terribly weak because of all the injures to them. Well this also makes my back weak because any shoulder pain shuts downs your lats to fire correctly and traps... all of it is screwed if you can't contract it. Shoulder and back has its own day for me to concentrate and build up my instability and lopsidedness.
Continuous rep pushes the pain out and the blood in.
Shoulder: light weight 5 to 10lbs
- 50 lateral raises
- 50 front raises
- 50 h-raises
- 50 rear delt revert flys
- 50 Arnold presses
Back: moderate to heavy weight.
- Pull UPS 7 sets of 3
- Wide late pulse half way down 3x30
- Heavy single arm DB rows 85x4x5
- wide low row static holds 3x10
- Reverse peck deck 2x50
Lots of reps and hard work with limited rest. Always feels good walking out of the gym completely exhausted.
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