Changing it up

One of the things I try and do is keep changing the order of my split to help keep things fresh and intense.  I still stick to lifting each body part one time per week, but I like to change the order to place more of an emphasis on lagging body parts.  On this rotation I am placing an emphasis on my shoulder and trap development.  I am still following a 5-6 day split with my off days placed by how I am feeling and I also skip one workout per week, for added recovery.  Here's how it looks....

Shoulders and Traps
Bis, Tris and Calves
Deadlifts,hamstrings and glutes
Chest and abs
Back
Legs with a quad focus


Today started the week off right, with shoulders and traps.  Tara and I really flew through it and overall really happy with how it went!

*Warm-ups excluded

Standing BB Press- 1x12@185 / 2x6@225 / 1x10@185*1x10@135

Seated DB Lateral raise- 1x15@45's / 3x12@45's
-Superset-
Smith machine upright row- 4x8@185

Single arm cable rear Delt- 4x10
-Superset-
DB Shrugs- 4x10@140's (Slow tempo)

-Luke

Single arm dumbbell lateral raise

One of my favorite lifts for shoulders are single arm dumbbell lateral raises, so I thought it would be appropriate to post for the lift of the week.

This week's lifting plan is a deload week, so nothing too exciting weight wise.  I am pretty much keeping it a little lighter in all areas and at about  65% of my usual intensity.  It's a necessary evil, but very helpful in preventing over training, mental burnout, injuries and helps increase progress.  Next week things will be back to normal and all out.  Here's how today went down......

*Warm-ups excluded

Straight bar cable curls- 4x8
Dips (Body weight) - 3x25
Machine curls- 3x10
Machine tricep extension- 3x10
Seated DB Hammer curls- 3x8
Reverse Cable kickbacks- 3x10

Hanging leg raise- 4x10
Decline crunch- 4x15

-Luke

Friday night presses

This has been a absolutely crazy week at work, so what other way to finish it off right?  Rip up the gym with some shoulders and traps.  Really happy with this one, I nailed it solo and also spent some extra time afterwards focusing on stretching and foam rolling.  Here's how it went.....  

*Warm-ups excluded

BB shrugs- 1x12@405 / 1x12@495 / 2x8@545
Standing BB Press- 1x10@185 / 2x8@205
Seated DB laterals- 2x10@55's / 1x8@60's / 1x10@60's
Reverse Flyes- 4x8
Smith machine Upright row- 3x8@175
Cable Front raise- 3x10

-Luke