V-Taper Shoulder Routine
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Seated Press on Smith Machine-4 sets, 5-12 reps (Lower the weight to ear lobe level and press up just short of lock-out, this creates constant tension ) | ||||
| Dumbbell Lateral Raises-4 sets, 8-15 reps (Tip the bells in a pouring motion at the top of the movement, to further isolate the lateral deltoid head) | ||||
| Bent-Over Laterals-4 sets, 8-15 reps (Lower and raise weights under complete control with no excess body motion) | ||||
| Cable Laterals-3 sets, 10-12 reps (Alternate each arm with no rest until all sets are completed, these can also be done behind the back for a slight change) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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