Shoulder-Complex
Stability
1- Warm Up (incld every time I work
out)
- overhead triceps stretch
- supraspinatus toning
- shrugs
- internal/external rotations (standing and lying with dumbells or resistance bands)
- dislocations
- “sissy push ups”
- hip openers
2- Hard Work (each group once a
week)
a) lats and
upper back
- bent over lat pulls (use cable and horizontal handle bar)
- wide grip lat pull downs
- push ups (#%*!*) many variations, but nothing wide or asymmetric
- on this day I also usually do squats, leg press, and grip work and farmers walk
b) shoulder
- millitary press
- push press
- partial shoulder press- overload (different machine, different handles. Life till upper arms are parallel with ground. Valsalva 3-5 reps per breath)
- on this day I also usually do leg press (concentrate on inner thigh) and good mornings and tire flips
c) chest
- bench press partial press (bar in lower “safety slot” of bench press rack, shoulders directly under bar, valsalva and press straight up into rack hold until need to exhale.)
- bench press with arch
- seated rows
- reverse flys
- on this day I also usually do cleans/pulls//snatches, medicine ball throws and chops, and dead lifts
3- Stretch (incld every time I work
out) plus yoga 2-3 times / week.
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