WK 2 DAY 3 DELTS

WEEK 2 DAY 3

WEDNESDAY NOVEMBER 2, 2011

I started off my shoulder workout with seated dumbbell shoulder press. I was feeling especially strong today for some reason. Even when I would grab the dumbbell from the rack it was easier and I could really handle the weight.

I started off with a good warm up set of 35lbs and did 25 reps. By the time I was done with the warm-up set, I was sweating already. I did some of the reps fast and others I did slow, just so I could feel my shoulder muscles burning.

My first set was with 50’s and I just went up the rack until I couldn’t control the weight. I ended up doing 50’s, 60’s, 70’s, 80’s & 85’s. Then I came back down the tree. 70’s, 60’s, 50’s, 40’s. With each set of dumbbell shoulder press, I did a small “giant set” of side shoulder raises with 20lbs and then another sets of side shoulder raises with 10lbs for a total of 3 sets per set! My shoulders were toast after these. This was one of the best sets of shoulders I've ever done!

After those small “giant sets”, I went to “trap flies” but only 3 sets though, it was time to go! I did 3 sets of 12 with 25lbs dumbbells.

Seated Shoulder Press with small Giant Set of Side Raises with 2 different weights

50lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

60lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

70lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

80lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

85lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

70lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

60lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

50lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

40lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

“Traps Flies”

25lbs x 12 reps

25lbs x 12 reps

25lbs x 12 reps