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Shoulders / Upper Back

Barbell Upright Row (standing)
1. 10x 21kg
2. 10x 40kg
3. 12x 40kg
4. 12x 40kg
Barbell Shoulder Press (standing)
1. 10x 21kg
2. 10x 40kg
3. 10x 45kg
4. 6x 50kg
Bent Over Dumbbell Reverse Flys
1. 12x 21kg
2. 12x 21kg
3. 12x 21kg
Barbell Row, Bent Over
1. 12x 45kg
Dumbbell Lateral Raise
1. 10x 10kg
Barbell Row, Bent Over
2. 12x 45kg
Dumbbell Lateral Raise
2. 10x 10kg
Barbell Row, Bent Over
3. 12x 45kg
Dumbbell Lateral Raise
3. 10x 10kg

@treuss
I've stopped doing the first excercise after I fucked up my shoulders. Now recovered.

@tobomir make sure you're warmed up really well. Don't start with heavy weights until you're already sweating

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