Cleeper fitness work out for shoulders> public gym workout
Warm up for shoulder work
Round the worlds with 3 lb dumbbells
Bar x15 slow and deep
Bar x 10 speed press
185x8 video. (2 min between sets )
Behind the neck press 185x8 - YouTube
Leverage machine shoulder front press
140x8 (1 min between sets)
High pulls from knees ( snatch grip)
165 x5 tied for pr will go up next time(1 min between sets )
Seated bent over rear delt fly
30's x15 x3 stopping before bottom for constant tension
(1 min between sets)
Shoulder shrugs on leverage machine
340x15 pause at top of every rep and slow negatives
1 min rest
Bonus work: bench press with wide grip as a extra little chest session for the week . Pointer fingers outside of power ring and no leg drive .
165x5x5 (15 seconds between sets)
Those felt great and really felt it in chest and shoulders instead of triceps. Slight arch in back to protect it but as long of a range I motion as I could get with the wider grip.
Total time 1 hour .