We were 13 weeks out when we shot this video training journal and as you know from my last workout, I am still working through a few issues with my shoulder. I am still training as heavy as possible, but I am changing a few things up as I work around these tweaks. There are always going to be times when we aren’t feeling our 100% best, but that doesn’t mean we have to skip workouts, right 😉

Overall I felt pretty good during this workout and things are moving in the right direction. Check it out!

 

WARMUP
SETS: 5
REPS: 10-15
REST PERIODS: 30 seconds

 

 
 

SUPERSET: DUMBBELL SEATED LATERAL RAISE/FRONT RAISE
SETS: 4
REPS: 15
REST PERIODS: 45 seconds

 

 
 

 
 

ONE-ARM LEANING DUMBBELL LATERAL RAISE
SETS: 4
REPS: 15
REST PERIODS: 30 seconds

 

 
 

 
 

SUPERSET: SMITH MACHINE UPRIGHT ROW/PLATE FRONT RAISE
SETS: 4
REPS:15-20
REST PERIODS: 45 seconds

 

 
 

 
 

REVERSE PEC DECK FLYE
SETS: 4
REPS: 12-15
REST PERIODS: 30 seconds

 

 
 

FACE PULL
SETS: 4
REPS: 15
REST PERIODS: 30 seconds