Warm ups as normal. 5 min bike run etc. Follow up with joint mobility and light and fast stretching. Really focus on warming up your shoulders. For this workout, a bench can be shared and weight changed between guys, keep the pace moving.
1)
5-5-5-5-5
Bench Press
Warm up with light weight and work to a challenging 5 rep set. Don't count your warm up sets as one of the 5. Keep the reps in warm up to 5-7.
2)
Shoulder press
12-12-12
Do 35-50% (just a guide, listen to your body) or so of your heaviest Bench. So if it was 100 pounds, use 20 25 pound dumbells for your shoulder press. Feel free to use a barbell as well if you are comfortable with it.
3)
10 Minutes
5 pull ups
10 push ups
15 sit ups
If you feel zesty, tabata core. 20 on 10 off.
Post stretch shoulders a lot.
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