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SHOULDERS / TRAPS
Week #3
Complete alternating sets of shoulder presses with db high pulls until all 20 sets are complete.
SHOULDER OHP (BB OR DB'S)
REPS: 10
• SETS: 10
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so, however this will be less likely now that you are performing alternating sets (giving you more rest between sets of this exercise). Rest exactly 60 seconds between sets of alternating exercises.
DB HIGH PULLS
REPS: 5
• SETS: 10
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets.
• ISO PRO-PAIN FINISHERS
SHOULDERS ISO PRO-PAIN FINISHER
REPS: SIDE LATERAL 45 DEG. HOLD ==> DB NEUTRAL OHP
• TIME: WITHIN 9 MINUTES!
Perform a side lateral 45 degree hold for 60 seconds (or until failure) and complete your original failure number reps of db neutral grip presses (from your previous shoulders pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a side lateral 45 degree hold for 30 seconds.
TRAPS ISO PRO-PAIN FINISHER
REPS: SEATED DB SHRUG HOLD ==> SEATED DB SHRUGS
• TIME: WITHIN 9 MINUTES!
Perform a seated db shrug hold for 60 seconds (or until failure) and complete your original failure number reps of seated db shrugs (from your previous traps pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a seated shrug hold for 30 seconds.
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1666 kcal
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Gras: 61,15g | Prot: 107,17g | Glu: 176,82g.
Petit Déjeuner: Coffee with Cream and Sugar, Kellogg's Special K Protein Cereal, Bananas, Giant Eagle 1% Low Fat Milk, Dannon Two Good Vanilla Greek Yogurt. Déjeuner: Sabra Classic Hummus, Trader Joe's Feta Cheese, Cedar's Taboule Salad, Fresh Express Iceberg Garden Lechuga Repollo. Dîner: Salmon. Snacks/Autre: Red Velvet Cake, GNC Wheybolic Natural Chocolate. plus...
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