Today was the second workout of my shoulder workout. It was medial delts today, and it was a good one!

Shoulders

Standing isolation 1 hand d.b raise-light and strict, pre fatigue(actually did this with the low cable)
Sets....30x12,40x12

Barbell upright row-bars already made up(wide grip to emphasize medial delts)
Sets....50x12,70x8,80x6,80x6

Power rack medial press(bring to chin level only)
Sets....95x9,105x7,115x5,115x5

Seated lateral raises-drop set with a hold at the last set for an excruciating time!! Don't know how long, but till it felt like my arms were going to fall off!
Sets....(25x8,15x16,10 hold).(25x8,20x6,10 hold)

Standing dumbbell shrugs\
Sets....85x12,100x6,100x6

Verticle dumbbell press(90 degree)
Sets....50x6,50x6,40x11,50x5

Seated machine press(put extra weight on there I couldn't get up by myself, 180, and had help getting it up, then held in the extended position till it crushed me all the way back down)..1 time


abs...variety of work, upper cable crunches, ab machine, leg lifts, roman chair

Great medial delt feel today, target area went well.

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