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Old 07-12-2013, 06:58 PM   #20
Zach_Dirr
Zach_Dirr
is all about the results.
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Join Date: Jun 2013
Location: New Palestine, Indiana
Posts: 55
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Training Type: 5x5
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Here was tonights Shoulder work:

Smith Machine BB Press: 4 x 8-12
weight used: 185 x 12
205 x 10
215 x 2 sets of 8 reps

4 x 12 reps - Lateral DB Raises -- used 35's (above link is for the lateral raises)

4 x 8-12 reps -- Steering wheels -- Picked this exercise up from Flex Lewis watching some of his videos. I used a 35 lb plate here. I will post a video of this as well.

3 x 15 reps via Single arm lateral movement up to ear height -- used a 15 lb db here

Then I superset shrugs:

Smith Machine weight: 225 lbs x 5 sets of 10
Machine Shrug weight: 125 lbs x 5 sets of 15

Then ran a drop set of machine lateral's of 70 lbs x 15, 12, 12 and I was spent.
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