Physique Prep- Saturday Shoulders/ Arms

Relentless Minnesota, despite some of the trials, had an awesome result in the end. A PR squat at 123, a PR deadlift at 123 and an all-time PR total of 1122! Now, I am moving on to Physique prep training and dieting. First show is Junior Nationals June 12 & 13. These 10 weeks will continue to focus on my weak points (shoulders, quads and some more separated hamstrings) as well as groove my raw bench work a bit. Amit Sapir is doing my diet and nutritional needs this year. Training details will be laid out as we go. If you have any questions regarding diet, training, programming, and more, just send me a question!   I'm super excited to be starting my prep training. I always enjoy the change in gears... and who doesn't like looking jacked and tan for the summer?? :) This session was awesome. I don't know if it's because it's been awhile since I've done some true bodybuilding pump work or if it was because there were shoulders combined with some arms. But I felt massive and completely swole by the end. And we all know it's all about the #swole. This first session was courtesy of Scott Paltos. This is where Matt and I's training splits. He's continuing to train for a powerlifting meet this summer, so we are often in the gym together, but doing different things. He had a good day on his close grip bench work and Friday hit some good safety bar squat work (after having not squatted for the last several weeks).   SHOULDERS- Saturday 3 level lateral raise - head level x10-12, shoulder level x10-12, chest level x15-20 -- 3 sets DB Neutral shoulder press - 4x12 Seated rear raises (rest pause) - x12-15 with hold, rest 10s, then as many as possible, rest 15s, then AMAP. -- 3 sets DB Curls - 4x12 superset with Band Pushdowns - 4x25 3 position extensions (skullcrushers) - flatx8-10/ low incline x8-10/ high incline x8-10 -- 4 sets superset with EZ Bar curls - 4x8 UPPER BODY HIIT CONDITIONING Choosing my own exercises. 15 secs on, 45 seconds rest for 10 minutes. Pushups Double DB Rows Flat DB Bench TRX Row Front Raise Pushups Double DB Rows Flat DB Bench Double DB Rows Side Lateral Raises