TRAIN LIKE JIM #7 (SHOULDERS, TRAPS, CALVES, ABS)
1 WEEK1 DAY14 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
This is my latest shoulder workout
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hammer Strength Shoulder Press V·08 | 2 | 5 (do these explolsively so that the handles leave your hands in the top position |
| Hammer Strength Shoulder Press V·08 | 4 | 6, 6, 10, 10 |
| DROP SETS — 2 · do two drop sets on last set | ||
| Cable Shoulder Press V·27 | 3 | 15, 10, 10 |
| DROP SETS — 4 · do 4 drop sets on last set | ||
| Dumbbell Lateral Raise V·45 | 4 | 10, 10, 8, 8 |
| SUPERSET | ||
| Machine Lateral Raise V·05 | 4 | 8 |
| Machine Rear-Delt Flye V·02 | 3 | 15, 12, 12 |
| Dumbbell Shrug V·10 | 3 | 10, 12, 12 |
| DROP SETS — 2 · to do drop sets on last set | ||
| Y-Raise V·03 | 2 | 15 |
| Cable External Rotation V·03 | 2 | 15 |
| Cable Internal Rotation V·02 | 2 | 15 |
| Leg Press Calf Raise V·04 | 6 | 8 |
| REST PAUSE + DROP SETS — 6 · 3 | ||
| Seated Calf Raise V·06 | 2 | 12 |
| REST PAUSE + DROP SETS — 3 · 3 | ||
| Rope Cable Crunch V·13 | 3 | 15 |
| Incline Reverse Crunch V·03 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 43 | 460 REPS |