isolated shoulder machine press – 1 rep = 1 full and a 1/2 rep – complete 10 of these 1 1/2reps followed by 10 single full reps – complete 4 times.
aim to increase the weight each time, you may need to reduce the number of 1 1/2 reps from 10 to, 6, 4 etc.
For the 5th set, complete just 10 reps
Isolated shoulder machine press – 1 rep = 3 1/2 pulses 1 full rep. complete 5 reps, then 4, then 3, then 2.increase the weight each time!
For the final set do a triple drop set.
Dumbbell rear delt flys superset with laying side rear delt extensions – 3 sets – for the flys do 10reps dumbbells square then 5 reps dumbbells turned out – for the laying side – do 30 reps, then 20, then 30 again.
side/front raises with weighted plate raises and twists ‘driving the bus’ – side front – raise to the front first, lower then raise to the side = 1 rep! complete 15, 12, 10, 8, 8. For the driving the bus – you hold a round weighted plate (i used 5kg) raise to shoulder height, twist like a steering wheel to each side and lower – do 10 reps each time.
Cable side raises – ‘nos‘ set
I then completed 15 minutes of HIIT training – 30seconds on, 1 minute rest!
