Originalgangsta317
Banned
This week is rep week.
Now for rep week,I still do heavy weight but it has to still be light enough to get alot of reps in,now how I do it is 20 reps or better if I can for every set,but that rarely happens,so the first set would be 20,then we just go from there,but never more than 20 and never less than 8,and minute breaks in between the sets,then 30 seconds in between the drop sets. 4 sets of regular,and 4 drop sets
So today I got shoulders done.
Sitting Shoulder Press:
70'sx20(minute rest)
75'sx14(minute rest)
80'sx11(minute rest)
85'sx9
Now to get maximum results I take a 3 minute break after the fourth set for EVERY exercise and prepare for drop sets,and 30 second break in between each drop set EVERY time,I will list each break for the first exercise,but no more,but I do the same thing for each set,each day for rep week,heavy week the time limit changes,but we will get into that,next week when that time comes.
Drop sets:
65's to failure(30 second break)
60's to failure(30 second break)
55's to failure(30 second break)
50's to failure
5 minute break and on to the next exercise.
Hammer Strength Shoulder Press
(Machine):
100 pounds(2 45's and a 10)x20
105 poundsx15
110x12
115x8
Drop set:
90 to failure
80 to failure
75 to failure
70 to failure
Standing Shoulder Press:
60x20
65x14
70x10
75x8
Drop sets:
60 to failure
55 to failure
50 to failure
50 to failure
Throw some shrugs in the and call it a day.
Tommorow is chest and squats.
Now for rep week,I still do heavy weight but it has to still be light enough to get alot of reps in,now how I do it is 20 reps or better if I can for every set,but that rarely happens,so the first set would be 20,then we just go from there,but never more than 20 and never less than 8,and minute breaks in between the sets,then 30 seconds in between the drop sets. 4 sets of regular,and 4 drop sets
So today I got shoulders done.
Sitting Shoulder Press:
70'sx20(minute rest)
75'sx14(minute rest)
80'sx11(minute rest)
85'sx9
Now to get maximum results I take a 3 minute break after the fourth set for EVERY exercise and prepare for drop sets,and 30 second break in between each drop set EVERY time,I will list each break for the first exercise,but no more,but I do the same thing for each set,each day for rep week,heavy week the time limit changes,but we will get into that,next week when that time comes.
Drop sets:
65's to failure(30 second break)
60's to failure(30 second break)
55's to failure(30 second break)
50's to failure
5 minute break and on to the next exercise.
Hammer Strength Shoulder Press
100 pounds(2 45's and a 10)x20
105 poundsx15
110x12
115x8
Drop set:
90 to failure
80 to failure
75 to failure
70 to failure
Standing Shoulder Press:
60x20
65x14
70x10
75x8
Drop sets:
60 to failure
55 to failure
50 to failure
50 to failure
Throw some shrugs in the and call it a day.
Tommorow is chest and squats.
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id probably get gassed by 2nd workout tryna keep up with that - good shyt
