Free workout, Week 16: Bulletproof shoulders

WORKOUT

 

Ex.1 Superset

• Garhammer raises, 8 reps with 5 sec eccentric
• Wide stance barbell rotations, 5-5
• Wide stance barbell bends, 5-5

3 sets with 45 sec – 1 min rest in between the sets

 

Ex.2  Scapular cars

3 sets of 12 reps each side with 45 sec - 1 min rest in between the sets. 

 

Ex.3 Shoulder ER eccentrics

3 sets of 8 reps each side with 1-2 min rest in between the sets. 

 

Ex.4 Half kneeling landmine press

5 sets of 5 reps each side w/5 sec eccentric with 2-3 min rest in between the sets. 

 

Ex.5 Superset

• DB grip curls, 12 reps
• Tate press, 12-15 reps

3 sets with 30 sec in between exercises and sets