THURSDAY MAY 4th 2017

STANDARD SLEDDOG WARM UP

A1

PUSH PRESS

5X3 30X0

be explosive go heavy

B1

DB UPRIGHT ROWS

4X10-12 2010

B2

DB REAR DELT RAISES

4X10-12 3012

C1

SEATED DB SHOULDER PRESS

3X10-12 3010

go straight from C1 to C2 rest 90 seconds after C2

C2

SEATED DB LATERAL RAISES

3X10-12 3010

D1

DB FARMERS WALK

3X60 second farmers walk with DBs

grab a set of 50lbs DBs (scale if needed) and if the gym isnt too busy walk around for 60 seconds. 30 seconds rest. you might look like a bit of a tool but these have done wonders for my shoulders. if the gym is too busy just stand in one place for 90s seocnds