The following details my shoulder, abdominal and calf workout from Monday night at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, but I made a few modifications. Christina and I trained together and here is the workout…
Rear Delt Machine
Set 1 x 30 reps with 115lbs
Set 2 x 30 reps with 115lbs
Set 3 x 30 reps with 115lbs
*The key here is to only take 60 second rest breaks between sets. Also, after your final rep on each set perform a 10 second isohold at the midpoint of the rep range.
Standing Side Laterals
I deviate here with much higher reps and lower weight because my shoulder was bothering me – FYI.
Set 1 x 30 reps with 20lbs
Set 2 x 25 reps with 22.5lbs
Set 3 x 20 reps with 25lbs
Set 4 x 15 reps with 30lbs
*Crank out some higher reps with perfect form to chase a massive deltoid pump.
Superset: Band 4-Ways & Machine Presses
John called for spider crawls, but I did this superset instead – FYI. Here is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html.
Band 4-Way x 10 reps with Elitefts Pro Mini Resistance Band
Immediately followed by…
Machine Presses x 10 reps with 110lbs
*See the video below for the form on the Band 4-Way exercise. On the Machine Press focus on lowering the weight slowly to jack up the tension on the eccentric phase of each rep. I performed the superset for 4 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=xYjC0BJeH1E]
Alternate Exercises: Hanging Leg Raises & Standing Calve Raises
I alternated exercises to minimize waiting around between sets – FYI.
Hanging Leg Raises x 12-15 reps x 4 sets
Standing Calve Raises x 8 reps with 220lbs x 4 sets
*The key on the leg raises is to hold the contraction at the top for a split second before lowering your legs back down. On the standing calf raises the key is to hold the contraction at the top for a full 8 second count on each of your 8 reps, thereby creating a lot of time under tension.
That concluded this shoulder, ab and calf workout.
Train hard!
Mark
