Gabriel Ellis Jason Jones here is Wednesday guys, shoulders. Warm up: 50 seal jacks ( this is a jumping jack variation where you clap in front of your body instead of over your head) 20 shoulder circles forward and backward, 50 mountain climbers, 2x20 dive bomber push-ups. Main workout: 4x8-10 standing overhead barbell press 3x10-12 dumbbell upright rows 2x20 alternating front and lateral raises (front,side,front,side,etc) 2x16 around the world ( do a front raise but rather than stopping in front of the face continue the movement until your arm are strait up over your head with dumbbells almost touching. Then rotate your hands so your palms face out from your body and lower your arms to your sides. Then reverse the movement, that is 1 rep) Bonus burner: do a set of pike push-ups to near failure then bear crawl as far as you can. Enjoy, hit me with any questions guys.
Posted on: Wed, 05 Mar 2014 05:13:30 +0000
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