Coming off of a 2nd Place Finish at USS Nationals in June, I'm now in an off-season hypertrophy phase for the next 12 weeks. My programming is based off of John Meadows Mountain Dog Training with a slight strength emphasis.
Notes:
-I had exactly 1 hour to get this session in. That meant short rest periods.
-My shoulders were fried after this session.
-My triceps were even worse off.
-I had a great pump. I made each and every rep count and focused on feeling the muscles work.
- Rest periods were 30 seconds to 1 minute.
6.30.16
A. Seated DB Shoulder Press
4 sets of 10 w/65s
B. Behind the Back Cable Lateral Raises
4 sets of 8 on setting 1
C. DB Rear Delt Raises
4 sets of 15 w/15s
D. DB 6-Ways
4 sets of 10 w/8s
E. Close Grip Push Ups
26,12,9
F. Straight Bar Pressdowns
Setting 10 x 15
Setting 11 x 12
Setting 12 x 10
Setting 13 x 8
G. DB Skullcrushers (pronate wrist at top)
3 sets of 10 w/35s
H. Rope Pressdowns
4 sets of 12 on setting 9
