Saturday- "Shoulders like Boulders

**I like to make sure to stretch my shoulders particularly well before starting a shoulder workout**


Standing Flatbar Shoulder Press: 3x10




Dumbbell Side-Deltoid Raises: 3x10 (moderate weight, focusing more on form)
                                                     2x5-7(heavier weight, muscle it up to get used to the weight)



DB Side Deltoid "Burners": 3 sets- 10 low (arms go from hips to halfway between vertical and            
                                                                                       horizontal)
                                                         - 10 all the way up (arms go from hips to being parallel to ground)
                                                         - 10 high to low (arms go from parallel to ground, halfway back        
                                                                                                            down towards your hips, then back up to parallel)
                                                    **There are 30 reps total, no rest, PER SET (This is mad hard. I used 15s and 20s)**




Upright Rows with Preacher-Curl Bar: 3x10 (moderate weight, again focusing on form)
                                                             3x5-7 (Heavy)




Rows using cable machine and rope handle: 3x10-12 (Lower the cable down to just below waist level,
                                                                                                                        let shoulders rotate forward and stretch as far as possible, 
                                                                                                                        rotate your chest up, shoulders back and pinch
                                                                                                                        your shoulder blades together)
                                                                                                                        **Aimed to work your upper middle
                                                                                                                        back/lower trapezoids**




Heavy Dumbbell Shrugs: 3x10-12 **DO NOT BE THE TOOL THAT DOESN'T BRING HIS/HER
                                                              SHOULDERS ALL THE WAY UP BECAUSE YOU'RE 
                                                              USING TOO MUCH WEIGHT!!!!! Do as much weight as
                                                              you can do while still getting the
                                                              FULL RANGE OF MOTION
                                                              or you're wasting time and effort**




Since it's the end of the week (I'm taking Sunday off) I did a few things for forearms, a little more work for my inner triceps, things I wanted to polish a bit.


!!!!!ABS!!!!!


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