Week 1, Day 11 - Thursday

Shoulders The barbell shoulder press will be based off your 67% of your 1-RM. If you don’t have a 1-RM. Start off with a weight and increase in weight each set. For example: Set 1: 135lbs Set 2: 155lbs Set 3: 185lbs Warmup Sets For Shoulder Press: Set 1: Empty Bar For 10-20 Reps Set 2: 42% Of 67% Of 1-RM Bench Press For 5-10 Reps Set 3: 58% Of 67% Of 1-RM Bench Press For 5-8 Reps Set 4: 69% Of 67% Of 1-RM Bench Press For 4-6 Reps Set 5: 80% Of 67% Of 1-RM Bench Press For 3-5 Reps Set 6: 91% Of 67% Of 1-RM Bench Press For 1-2 Reps Set 7: 95% Of 67% Of 1-RM Bench Press For 1 Reps Shoulder Warm-up 3 Rounds * Single Arm DB Press: 5 reps each arm * Seated DB External Rotations: 6 reps each arm * Resistance Band Pull Apart: 12 reps * Y’s, T’s and W’s: 5-10 in each position *1 Minute Rest Between Sets Cool Down (Need a lacrosse ball for this one) * Anterior Deltoid Smash: 30 Seconds to 1 Minute Each Side * Rotators Smash: 30 Seconds to 1 Minute Each Side * Trap Smash: 30 Seconds to 1 Minute Each Side * Tricep Smash: 30 Seconds to 1 Minute Each Side