Shoulder/Traps + Mild Chest Workout – January 13, 2014

Warmup
• Reverse-Seated Hammer Strength Shoulder Press 2×20
– Superset: Dumbbell Side Laterals 2×15
*go non-stop. No rest time. Pump all these reps out with lite warmup weight to get blood into the muscle.

Working
• Reverse-Seated Hammer Strength Shoulder Press (Front Delts) 4×8-12
– Superset: Dumbbell Side Laterals (All heads of the deltoid/Slight Traps) 4×10

• Hammer Strength Shoulder Press (Front Delts) 4×10
– Superset: Hammer Strength Wide-(Chest) Press 5×10
– Giant-set: 45lb Plate Front Raises (Front/Side Delts) 4×10

• Smith Machine Shrugs (Traps) 5×10-15
– Superset: Hammer Strength (Chest) Press 5×10-12

• Standing Rear Delt Rope Rows 5×10-12

• Reverse Pec-Dec (Rear Delts) 4×10-15
– Superset: Pec-Dec (Chest) 4×10-15