DAY 7: SHOULDERS 

STRAIGHT SETS

REST: 90-120 seconds

  • DUMBBELL LATERAL RAISE: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

  • BARBELL MILITARY PRESS: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

  • MACHINE SHOULDER PRESS: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

Power Partial = Increase poundage on the 4th set by 30% and perform quarter to half reps in the strongest range of motion for that muscle.

Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of each exercise actually contains 3 sets with no rest in between.

Kuclo military press

TRI-SETS (3x total)

REST: 30 seconds between exercises; REST: 30-40 seconds between sets

  • REAR PEC DEC FLY: 9-10 reps
  • CABLE LATERAL RAISE: 9-10 reps
  • REAR DELT ROPE FACE PULL: 9-10 reps 

GO TO FAILURE!

Kuclo cable lateral raise

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