On my non-powerlifting days, I often do a combo routine that attempts to cover shoulders, upper back, biceps, and some triceps. This is basically my "filler" day that tries to cover muscles that don't get special attention during Sheiko. You can call it beach muscle day if you want, but I don't really consider upper back a beach muscle.
Shoulder Press (dumbbells)
50*5*1, 60*5*1, 65*4*2, 70*4*2
50*5*1, 60*5*1, 65*4*2, 70*4*2
Pull Ups (weighted)
BW*8*1, (BW+25)*8*3, BW*6*1
BW*8*1, (BW+25)*8*3, BW*6*1
Lawn Mower Pulls (dumbbells)
85*8*4, each side
85*8*4, each side
Pulling barbell up from waist to chest (name?)
110*8*4
110*8*4
Triceps Extension (cables)
unknown*8*4
unknown*8*4
Curls
Machine: unknown*8*3
Barbells: 45*8*3
Machine: unknown*8*3
Barbells: 45*8*3
Abs
approx 25*5*random stuff
approx 25*5*random stuff
Calf Raises
20*4*enough to make it burn hard
20*4*enough to make it burn hard
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