Shoulder Day

Wednesday I realized I needed to change my work-out and go back to stacking sets instead of doing the same weight every set. Stacking the way I do it works like this, you start off with a very light weight and do ten reps, rest 30 seconds then do eight reps with a higher weight, rest 30 seconds and do six reps of a weight that’s challenging to do six reps, rest 30 seconds and do twelve reps of the weight you did eight reps of earlier. It takes longer to describe than it does to do.

The first set of light reps warms up your muscles, the second two sets build fatigue so that the final set can you can push to failure, that’s where the muscle is torn down, the rest between work-outs builds it back up, a little bigger, a little stronger.

Shoulder Work-Out

Rear Deltoid Fly One Set of 10 at 55 lbs, One Set of Eight at 65 lbs, One Set of Six at 75 lbs, One Set of Twelve at 65 lbs
Shoulder Press One Set of Ten at 25 lbs, One Set of Eight at 35 lbs, One Set of Six at 45 lbs, One Set of Twelve at 35 lbs
Upright Row One Set of Ten at 30 lbs, One Set of Eight at 40 lbs, One Set of Six at 50 lbs, One Set of Twelve at 40 lbs
Lateral Raises One Set of Ten at 8 lbs, One Set of Eight at 10 lbs, One Set of Six at 12 lbs, One Set of Twelve at 10 lbs
Front Raises One Set of Ten at 8 lbs, One Set of Eight at 10 lbs, One Set of Six at 12 lbs, One Set of Twelve at 10 lbs

That was a much more satisfying work-out. Keeps your blood pumping and changing the weight between every set makes it go by faster. I’m going to add five or ten pounds to each of the first three moves, I have to do ten pounds for the Upright Row, that’s the way the barbells are. The Rear Deltoid Fly and the Shoulder Press have five pound increments, so I’ll see what I can do.

Michael Cole