MuscleTech Rise And Grind: Week 6, Day 38

You're here to build bigger, stronger shoulders. This is your last opportunity to do it!

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Try implementing this training hack for a bigger press: Take a few minutes to warm-up your lats by including a few light sets of 12-15 repetitions of the lat pull down before your first set of presses. Doing this will help you better engage your lats during your heavier sets.

If you're pressing correctly, your lats should be packed down and tight to help stabilize the movement. By warming them up before hand, you'll get better muscle recruitment, which may lead to your best press yet!

Day 38: Shoulders

1

Barbell Overhead Press

5 sets of 8, 6, 6, 6, 6 reps (increase weight each set)
Barbell Overhead Press Barbell Overhead Press

2

Dumbbell Lateral Raise

5 sets of 8, 6, 6, 6, 6 reps (increase weight each set)
Dumbbell Lateral Raise Dumbbell Lateral Raise

3

Half-Kneeling Single-Arm Overhead Press

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

4

Dumbbell Lying One-Arm Rear Lateral Raise

4 sets of 8, 6, 6, 6 reps each arm (increase weight each set)
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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