So before I begin on this, I don’t follow the rules when it comes to lifting, there are certain exercises that they say, are well, bad for you. However I have had amazing results with them, I believe they are only bad when done improperly. So going forward, if you think these exercises should not be done, remember, its probably a bad idea, if you don’t know what you are doing.
- Behind head standing shoulder press (bar)
- In front of head standing shoulder press (bar)
- Front raises (bar)
- Front upright raises (bar)
- Cable Rope Pull (face)
All of these exercises are done with whatever weight you feel comfortable with, so long as you are on the edge of your max, if by the 3rd rep it is still easy, you need more weight. 5 sets, 10 reps per set. Make’em count!
- Bicep curls (dumbell)
- Kettlebell squats
- Back extensions
As always, burners are maximum of 3 sets per exercise, and 10 reps per exercise. Burners are to occupy any time you have left. My routines are designed for 45 minutes to an hour, if you have time left over at the end of the routine, hit the burners. Else-wise, good workout!
When it comes to shoulders, I see a lot of people skip them and then wonder why they cannot bench heavier weight. Well, your shoulders, much like your core, act as a stabalizer for your chest, you need the shoulder strength to help stabalize your bench. More than one person I’ve trained has had this issue and when attacking the shoulders, we seen immediate results on the bench. Never forget shoulders.