Скачать или смотреть BUILDING LEGENDARY SHOULDERS III WEEK 9-12 (MODIFY & GROW)

During this program you will go through 3 phases of shoulder training:
WEEK 1-4 : STRENGTH & FORM (   • BUILDING LEGENDARY SHOULDERS (STRENGTH & F...  )
WEEK 5-8 : INTENSITY & TECHNIQUE (   • BUILDING LEGENDARY SHOULDERS II WEEK 5-8 (...  )
WEEK 9-12 : MODIFY & GROW (   • BUILDING LEGENDARY SHOULDERS III WEEK 9-12...  )

WEEK 9-12 : MODIFY & GROW
*Note : please chose a weight that you can control with PERFECT form.
✔ SMITH MACHINE OR HAMMER STRENGTH SHOULDER PRESS
*Targets all 3 heads of shoulder, will develop mass and strength.
Set 1: 95lbs 15 reps (warm-up)
Set 2: 135lbs 15 reps (warm-up)
Set 3: 185lbs 10 reps (warm-up)
Set 4: 225lbs 10 reps
Set 5: 235lbs 10 reps, 185lbs 10 reps, 135lbs 10 reps (use 25lbs plates, easier to strip)
Set 6: 235lbs 10 reps, 185lbs 10 reps, 135lbs 10 reps (use 25lbs plates, easier to strip)
*Rest 90 seconds in between sets

✔ CONVENTIONAL DB LATERAL RAISE SUPERSET W/ UNORTHODOX DB LATERAL RAISE (no video, you can search on google)
*Great exercise to build roundness to the shoulder, massive pumps.
Set 1: 25lbs DBs 15 reps conventional
/ 10 reps unorthodox
Set 2: 30lbs DBs 15 reps conventional
/ 10 reps unorthodox
Set 3: 35lbs DBs 10 reps conventional
/ 10 reps unorthodox
Set 4: 35lbs DBs 10 reps conventional
/ 10 reps unorthodox
Set 5: 25lbs DBs 5 peak contraction holds,
10 reps conventional / 10 reps unorthodox
*Rest 90 seconds in between sets

✔ DB FRONT RAISE ON INCLINE BENCH
*Targets front deltoid
Set 1: 20lbs DBs 15 reps (grip: thumbs up)
Set 2: 20lbs DBs 15 reps (grip: palms down)
Set 3: 20lbs DBs 15 reps (grip: thumbs up)
Drop Set: 10lbs 5 peak contraction holds, 10 full reps
Set 4: 20lbs DBs 15 reps (grip: palms down)
Drop Set: 10lbs 5 peak contraction holds, 10 full reps
*Rest 60-90 seconds in between sets

✔ FRONT PLATE RAISE SUPERSET W/ FRONT PLATE OVERHEAD PRESS
Set 1: 45lbs Plate 20 reps / 15 reps OH press
Set 2: 45lbs Plate 20 reps / 15 reps OH press
Set 3: 45lbs Plate 20 reps / 15reps OH press
Set 4: 45lbs Plate 20 reps / 15 reps OH press
*Rest 60-90 seconds in between sets

✔ SEATED CABLE WIDE GRIP HIGH PULLS SUPERSET W/ PEC DECK REAR DELTOID FLY
Set 1: 75lbs 15 reps / 100lbs 15 reps
Set 2: 85lbs 15 reps / 110lbs 12 reps
Set 3: 105lbs 12 reps / 120lbs 10 reps
Set 4: 115lbs 10 reps / 130lbs 10 reps
*Rest 60-90 seconds in between sets

✔ BARBELL UPRIGHT ROWS SUPERSET W/ DB LATERAL RAISE
Set 1: 65lbs 10 reps Peak Contraction Hold, 10 Full
Reps / 25lbs DBs 15 reps, 10 partial reps
Set 2: 65lbs 10 reps Peak Contraction Hold, 10 Full
Reps/ 25lbs DBs 15 reps, 10 partial reps
Set 3: 65lbs 10 reps Peak Contraction Hold, 10 Full
Reps / 25lbs DBs 15 reps, 10 partial reps
Set 4: 65lbs 10 reps Peak Contraction Hold, 10 Full
Reps / 25lbs DBs 15 reps, 10 partial reps
*Rest 60-90 seconds in between sets

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