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Back & Shoulders - Warm Up 3
20 seesaw bent over row- light weight 5-10 pounds
12 shoulder internal rotation each arm - light band
12 shoulder external rotation each arm- light band
15 lat pulldowns - light band
10 single arm dumbbell strict press with 2 second up and 2 second down -light weight
Extras
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Back & Shoulders Ex. 1 - Strict assisted pull up and press downs
Banded or machine assisted strict pull-ups/ straight arm press down combo
15 reps with 2 second negative (2 second count on descend)
12 reps with 2 second negative
10 reps with 2 second negative
8 reps with 2 second negativeAfter each pull-up set, immediately perform 20 straight arm press downs...
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Back & Shoulders Ex. 2 - Standing Dumbbell press
Standing Dumbbell Strict press
15 light weight reps
12 moderate weight reps *if possible and able slightly increase weight
12 reps with 3 second negative (3 second count on descend) *slightly drop weight for this set
10 heavy reps then after 10 reps immediately drop to a lighter weight by about... -
Back & Shoulders Ex. 3 - Banded pull apart and face pulls
Pull aparts and face pulls combo
Accumulate 100 reps in between both movements. Use a band tension that will allow you to do at least sets of 25 reps at a time. Feel the burn!! -
Back & Shoulders Ex 4 - Conditioning 3
3 Rounds of
15 Dumbbell deadlifts
12 hang power cleans
9 thrusters
10 shuttle runs of 15 feet each waySuggested weight 10-15 pounds. Rest as little as possible between reps and rounds. Stay moving!
