Save this workout for boulder shoulders.. 1. DB shoulder press 4 sets (moderate to heavy): 10, 8, 6, last set till failure with moderate weight (8-10) 2. One arm lateral raise with eccentric hold 4 x 12 (keep alternating arms and hold lighter DB for the eccentric hold)🔥 3. Upright row 4 x 10 4. One arm cable front raise (drop set) 4 x 6-8, 12 each set failure!! 5. Bent over rear delt DB flies 4 x 15
Leg day deets below... Anybody else loves to suffer on lowerbody days lmao Workout: 1. Back squat (moderate to heavy) Work my way up to my top set by 3-5 reps each set Then back down, 3 x 7-8 2. Bulgarian split squat: 4 x 12, last set till failure 3. Super set (4 sets) (failure) A. Hack squat: 12 reps B. db goblet: 12-15reps 4. RDL 4 x 10 6. Quad extensions (pyramid set) (light to heavy, then heavy to light) repeat 2-3x 10, 8, 6, 4, 2, 1, 2, 4, 6, 8, 10
What I eat in day, no snacks.. details below🫶🏼 Meal #1 Steak + eggs + avocado side with grapes and strawberries, with @Bloom Nutrition powdered greens Meal #2 Cilantro lime chicken + rice + broccoli + salad Meal #3 prep seasoned salmon + golden + asparagus hydrating throughout the day & making sure I’m drinking water😭 #bloompartner