Normally dont do a lot of direct shoulder work, but I need it so today was all about getting into the hard work and using new exercises for a good shock.
Behind Head Press -forbidden by masses of PTs, but I found these were awesome.
40kgs x 12 x 2
50kgs x 10 x 9 x 8
Very short rest periods on these so it was hard to keep the reps up. Concentrated hard on form though so happy with how it went.
Front Shoulder Press
40kgs x 12
50kgs x 10
60kgs x 7, x 6
50kgs x 9
These were hard after the behinds, be able to set some good targets on these.
Farmers Walks. This madness was supposed to be just shrugging but turned into walking for 2minutes. Hard on the whole body, not just shoulders but man are these a fun thing to do. Will factor in a lot with my training for the Rotorua tough guy. Was 2 sets of 2 minutes. the second set I kept the weights off the ground for as long as I could to keep the tension on the shoulders. As big Kaz pointed out they hit the whole trap not just the top.
Seated Dumbell Side laterals (or what ever the f**k they're called) supersetted with face pulls
12.5 x 10, x 7, x 10, x 16
60 x 10, x 8, x10 54 x 10
Loved this session.
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