Shoulders and Traps – February 17, 2015

• Military Shoulder Press 4×10-15

• Flat-Plate Side Laterals 4×10@25lbs, 4×10@10lbs (20reps a set) [keep the plate STRAIGHT, so you better train your grip strength] *see image for visual reference of exercise.

• Dumbbell Shrugs (aim to touch your ears and squeeze. NO ROLLING YOUR SHOULDERS. Keep weight level, not tilted, and no wraps)
– Set 1 90lbsx12
– Set 2 95×12
– Set 3 105×10
– Set 4 95×10
– Set 5 95×5, 90×5, 85×5, 80×5, 75×5
– Set 6 75×5, 80×5, 85×5, 90×5, 95×5

• Flat-Plate Front Raises 4×10-12

• Reverse Pec-Dec 4×10-12

• Resistance Band Barbell Shoulder Presses 4×10
+Superset: Reverse Incline Bench Dumbbell Side Laterals 4×10
+Giantset: Reverse Incline Bench Dumbbell Front Raises 4×5-6