Body Beast day 5 shoulders

Body Beast day 5 shoulders

Shoulders Day 5

This morning i ran 2.5  miles, my breakfast was pretty big, 1 cup of oatmeal, 6 egg whites, and 1 apple. 

  • Length: about 35 minutes
  • Equipment needed: Bench (or stability ball), weights, curl bar with plates

WARM UP

  • 20 high knees, 10 shoulder Circles to front, 10 shoulder Circles to the back
  • front raises, 10 Aside raises, 10 db shoulder presses, 10 huggers

SEATED SHOULDER PRESS

  • Round 1: 15 reps – 40 lbs
  • Round 2: increase weight: 12 reps – 45 lbs
  • Round 3: increase weight: 8 reps – 50 lbs
  • Drop set: decrease weight: 8 reps – 35 lbs

       

SIDE LATERAL RAISE/UPRIGHT ROWS

  • Round 1: side lateral raise: 15 reps – 15 lbs
  • Round 1: upright rows: 15 reps – 40 lbs
  • Round 2: side lateral raise: increase weight: 12 reps – 20 lbs
  • Round 2: upright rows: increase weight: 12 reps – 40 lbs
  • Round 3: side lateral raise: increase weight: 8 reps – 25 lbs
  • Round 3: upright rows: increase weight: 8 reps – 50 lbs
  • Drop set: upright rows: decrease weight: 8 reps – 40 lbs

 

UNDERHAND PRESS AKA ARNOLD PRESSES WITH EZ BAR/1, 1, 2 FRONT HAMMER RAISE/REAR DELT RAISE

  • Round 1: underhand press: 15 reps – 30 lbs
  • Round 1: front raise: 15 reps – 10 lbs
  • Round 1: rear delt raise: 15 reps – 10 lbs
  • Round 2: underhand press: increase weight: 12 reps – 30 lbs
  • Round 2: front raise: increase weight: 12 reps – 15 lbs
  • Round 2: rear delt raise: increase weight: 12 reps – 15 lbs
  • Round 3: underhand press: increase weight: 8 reps – 40 lbs
  • Round 3: front raise: increase weight: 8 reps – 15 lbs
  • Round 3: rear delt raise: increase weight: 8 reps – 15 lbs

  

DUMBBELL SHRUG/SCAP TRAP

  • Round 1: shrug: 15 reps – 45 lbs
  • Round 1: scap trap: 15 reps – 35 lbs
  • Round 2: shrug: increase weight: 12 reps – 50 lbs
  • Round 2: scap trap: increase weight: 12 reps – 35 lbs
  • Round 3: shrug: increase weight: 8 reps – 55 lbs
  • Drop set: shrug: decrease weight: 8 reps – 35 lbs
  • Round 3: scap trap: increase weight: 8 reps – 30 lbs

SAGI SIX WAY(Six-Way Shoulder Raise)/TUCK AND ROLL

  • Round 1: Sagi Six Way: Light: 12 reps.  side raise to front and lift up. this is a killer!  – 10 lbs
  • Round 1: Tuck and Roll: 15 reps.  reverse crunch on bench 
  • Round 2: Sagi Six Way: decrease weight: 8 reps. – 10 lbs
  • Round 2: Tuck and Roll: 15 reps.

 

EXTRA

  • Round 3: Tuck and Roll: 15 reps.
  • In & Outs 15 reps 3 sets
  • Side crunch 20 reps 3 sets
  • Beast Abs – Lay on back – arms to side – legs straight – feet facing ceiling – 20 circles to the right rest 20 circles to the left.

After the workout i made a recovery drink with 20 grams of protein and had an apple.

day 5 picts

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