Shoulders: I did DB presses worked up to 60lb for 10
Sh press Machine (plate loaded) just for pump did light weight for 3 sets of 15.
Triple set: lateral, rear and front DB raises 20, 25, 30 for 10 reps each.
Shrugs: 225x12 315x10 405x10 495x10 585x10 605x10
Strip sets 405x12 315x15 225x25 135x35
Uppper back
BOR:135x12 185x10 205x10 225x8
PLATE loaDED pull down 4 sets of 10
Pull ups assisted 2 sets of 6 reps
All in all good workout. Met a 16 yr powerlifter he was squatting hit 405x5 for easy reps great form and below parallel. I hope to lift with him as he is about the only one that is at my strength (honestly he is a bit beyond but that is ok will push me)
United StatesSh press Machine (plate loaded) just for pump did light weight for 3 sets of 15.
Triple set: lateral, rear and front DB raises 20, 25, 30 for 10 reps each.
Shrugs: 225x12 315x10 405x10 495x10 585x10 605x10
Strip sets 405x12 315x15 225x25 135x35
Uppper back
BOR:135x12 185x10 205x10 225x8
PLATE loaDED pull down 4 sets of 10
Pull ups assisted 2 sets of 6 reps
All in all good workout. Met a 16 yr powerlifter he was squatting hit 405x5 for easy reps great form and below parallel. I hope to lift with him as he is about the only one that is at my strength (honestly he is a bit beyond but that is ok will push me)