This is a hypertrophy day for the shoulders and arms.
Hypertrophy Shoulders and Arms
SIIT
Circuit
x 5
LLT
BB Wide Stance OH Press
reps
10
Tempo
slow
Rest
30s
reps
10
Tempo
slow
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Slow | 30s (h:m:s) |
| 2 | 10 | Slow | 30s (h:m:s) |
| 3 | 10 | Slow | 30s (h:m:s) |
| 4 | 10 | Slow | 30s (h:m:s) |
| 5 | 10 | Slow | 30s (h:m:s) |
LLT
DB Alt Arm Curls
reps
10
Tempo
slow
Rest
30s
reps
10
Tempo
slow
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Slow | 30s (h:m:s) |
| 2 | 10 | Slow | 30s (h:m:s) |
| 3 | 10 | Slow | 30s (h:m:s) |
| 4 | 10 | Slow | 30s (h:m:s) |
| 5 | 10 | Slow | 30s (h:m:s) |
UMT
Lateral Crawl to Push Up
reps
max
Tempo
slow
Rest
30s
reps
max
Tempo
slow
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | max | Slow | 30s (h:m:s) |
| 2 | max | Slow | 30s (h:m:s) |
| 3 | max | Slow | 30s (h:m:s) |
| 4 | max | Slow | 30s (h:m:s) |
| 5 | max | Slow | 30s (h:m:s) |
LMT
DB Staggered Unilateral OH Press with Rotation
reps
10
Tempo
controlled
Rest
30s
reps
10
Tempo
controlled
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 30s (h:m:s) |
| 2 | 10 | Controlled | 30s (h:m:s) |
| 3 | 10 | Controlled | 30s (h:m:s) |
| 4 | 10 | Controlled | 30s (h:m:s) |
| 5 | 10 | Controlled | 30s (h:m:s) |
LLT
Cable Arm Curl
reps
10
Tempo
slow
Rest
30s
reps
10
Tempo
slow
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Slow | 30s (h:m:s) |
| 2 | 10 | Slow | 30s (h:m:s) |
| 3 | 10 | Slow | 30s (h:m:s) |
| 4 | 10 | Slow | 30s (h:m:s) |
| 5 | 10 | Slow | 30s (h:m:s) |
cable or barbell or ez curl bar