MuscleTech Rise And Grind: Week 5, Day 31

Don't rush through today's workout. Take your time and enjoy the work you're doing!

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Don't underestimate the importance of a solid warm-up, especially when you lift heavier weights. Many people are guilty of foregoing a proper warm-up, which can sometimes result in rotator cuff injuries. Do a couple light sets of dumbbell front raises, lateral raises, and overhead press before jumping to the big weights.

Remember, you're up to 5 working sets. If you want to get through them all without injury, you need to prime your muscles!

Day 31: Shoulders

1

Barbell Overhead Press

5 sets of 10, 8, 6, 6, 6 reps (increase weight for last 3 sets)
Barbell Overhead Press Barbell Overhead Press

2

Dumbbell Lateral Raise

5 sets of 10, 8, 6, 6, 6 reps (increase weight for last 3 sets)
Dumbbell Lateral Raise Dumbbell Lateral Raise

3

Half-Kneeling Single-Arm Overhead Press

4 sets of 10, 8, 6, 6 reps each arm (increase weight on last 2 sets)
Half-Kneeling Single-Arm Overhead Press Half-Kneeling Single-Arm Overhead Press

4

Dumbbell Lying One-Arm Rear Lateral Raise

4 sets 10, 8, 6, 6 reps each arm (increase weight on last 2 sets)
Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Lying One-Arm Rear Lateral Raise

5

Suitcase Carry

4 sets of 20 yards each side
Suitcase Carry Suitcase Carry


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