| Did general upper-body today. Don't want to sound redundant, but I'll post what I did this morning. Strength is returning.
I had to alter my routine of exercises because there were a few people using weights, benches, and machines that I wanted to use.
In this order I did:
Back: Lat Pull-down (behind neck) warm-up, then 2 x 12ish 3rd to failure
Chest: Vertical Press, 2 x 10-12, 3rd to failure
Back: Vertical sit-down row (bar) 2 x 10-12 3rd, to failure
Chest: DB bench press 2 x 10-12, 3rd to "shaking"
Shoulders: Shrugs 2 x 25-30, 3rd to failure
Chest PecDeck 1 x 8-10, 2nd to failure
Triceps: Standing pushdown (y-rope) 2 x 8, 3rd to failure
Biceps: Sit-down curls "21s" 1 x 8-10, 2nd to failure
Total workout time: 40 minutes
Next time I do shoulders I'll try 5 out of the seven below:
Military Press - anterior (front) deltoids
Standing Flys (lateral) side deltoids
Lying-flat DB rows (posterior) rear deltoids
Upright rows (barbell) anterior (front) deltoids
One arm DB raises (anterior) deltoids
DB Front rows (anterior)
Shrugs - Traps
Better to do rear delts on back day, IMO. |