Verse of the day: Do not be conformed to this age, but be transformed by the renewing of your mind, so that you may discern what is the good, pleasing and perfect will of God. -Roman 12:2
Today I finished the last of my 6 week "Super Hero Shoulder" program. I found this workout in a Flex magazine when I was a teenager. This is the third time I've set aside 6-8 weeks to do it. It is a very challenging routine, with little rest and some unusual stuff. Here's how it looked for me:
seated dumbbell press: (3 warm ups 15s-15, 30s-8, 45s-8) 65s-15,11,6,5 (should be 15,12,10,8)
super-set with standing lateral hold/pumps*: 20s,20s,15s,15s
incline front raise: 15s-15,12,10,8
super-set with seated front hold/pump**: 12s,12s,12s,10s
incline rear lateral raise: 35s-15,12,10,8
super-set with lying lateral hold/pump***: 20s,20s,15s,15s
*Stand holding a set of dumbbells out to the sides for 20 seconds and then do 6 reps of lateral raises.
**Sit holding a set of dumbbells to the front for 20 seconds and then stand and do 6 front raises.
***Lay flat on your face on a flat bench holding a pair of dumbbells out to the sides for 20 seconds and then do 6 reps of bent over lateral raises.
****NOTE: There is only 20 seconds of rest between super-sets.... It takes no longer than 21 minutes, and if you do it right will pump your delts like nothing else.
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