Back & Shoulders (copy)

HISS
Horizontal Loading

This is a great way to increase mass in your back and shoulders. Emphasis on mass.

UMT
Dowel Rod Shoulder Mobility
reps 10
Move dowel around head in a halo motion then bring the dowel in up and over your head to your chest, and up and over your head to your back. Repeat.
Set Reps
1 10
2 10
3 10
LLT
Shoulder Raise – Lateral, Dumbbells
reps 10
Set Reps
1 10
2 10
3 10
4 10
LLT
Seated Shoulder Press
reps 10
- “Vertical Pushing” movement that targets the front shoulder. - Setup: Find a seat height that sets the handles at around shoulder height. - Movement: Using a neutral grip, press with the shoulders to full extension, and slowly return the weight to starting position. Repeat.
Set Reps
1 10
2 10
3 10
4 10
LLT
Single Arm DB Shoulder Press [MS]
reps 10
Set Reps
1 10
2 10
3 10
4 10
5 10
LLT
The Rear Delt Fly Machine – Rear Deltoids
reps 10
Set Reps
1 10
2 10
3 10
4 10
5 10
LLT
V Bar Pulldown
reps 10
Set Reps
1 10
2 10
3 10
4 10
5 10
LLT
Seated Row Mag Grip
reps 10
Set Reps
1 10
2 10
3 10
4 10
5 10
LLT
Dumbbell Shrug
reps 10
Set Reps
1 10
2 10
3 10
4 10