HST
Im past the noob neural-learning part of new training, time to move some real iron!
•split squat: 95 @2x10
•Romanian deadlift: ramp to 285x5
•iso-lateral Pulldown: 180 @2x8
•iso-lateral Decline Bench: 180 @2x8
This next part: shoulder workout is critical. The best of the best of shoulder exercises, based on hundreds or hours of looking at kinesiology, multiple exercises and recently, very in-depth study of the latest EMG testing.
Below, The ultimate EMG stimulation of medial and lateral deltoids, as well as great for trapezius, rhomboids, infraspinitus and supraspinitus.
•Standing DB row: 40 @2x9
Incredible deltoid pump for the rear and side heads.
Next, no surprise here, standard overhead pressing is still king of anterior deltoid stimulation, as well as great for the serratus anterior, trapezius and supraspinitus.
•1 arm DB Press: 40 @2x8
Next, more work for the rotator cuff, medial and posterior deltoids, low traps
•facepulls 27.5 @2x15
Some serratus work, though I might drop these, as the 1 arm dumbbell press worked my serratus anterior plenty.
•scap pushups BW @2x15
•s/l standing calf raise: 90 @2x10
•s/l seated calf raise: 45 @2x
Very happy with strength gains.
Weigh in @193 pounds