TRAIN LIKE JIM #3 (SHOULDERS, TRAPS, ABS)
1 WEEK1 DAY9 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Here is my actual routine that I just finished. I added a few new things to this routine that I have found to be quite beneficial. I started off with a Power Movement for the shoulder's which involves a Push Press, however using the dumbbells it makes the exercises lightly different and a bit more challenging than using a barbell Only. By The time your finished I can guarantee this will be logged as one of your all time favorites. Enjoy!
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 2 | 8 |
| REST — 2 min | ||
| Standing Dumbbell Shoulder Press V·30 | 3 | 8,8,10 |
| REST — 1 min | ||
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 12 |
| REST — 1 min | ||
| REST — Do 2 rest pause sets on last set | ||
| Smith Machine Upright Row V·17 | 3 | 12 |
| REST — Do 2 Rest Pause sets on last set | ||
| One-Arm Cable Lateral Raise V·37 | 3 | 12 (go Behind the back for the cable) |
| EXTENDED SET | ||
| One-Arm Cable Bent-Over Lateral Raise V·68 | 3 | 12 (dont rest between sets until all sets are completed) |
| Reverse Crunch V·01 | 3 | failure |
| SUPERSET | ||
| Crunch V·07 | 3 | failure |
| REST — 1 min | ||
| Oblique Crunch V·03 | 3 | 15 (Use Angled Back Extension and dont rest until all sets are complete) |
| STAGE CLEAR! TOTAL VOLUME | 26 | 114 REPS |