Shoulders Day @ Pure Gym, Birmingham

So today we went in with a shoulder and traps workout.

after warming up for ten minutes on the stationary bike, we moved onto a muscle based warm up (the same one we previously mentioned in the chest day blog post)

and then we kicked off with our working sets:

Smith Machine Shoulder Press:       1^st Set – 50kg x 10

                                                        2^nd Set – 60 kg x 8

                                                        3^rd Set – 70kg x 6, (Rest Pause) 70kg x4

                                                        4th Set - 50kg Until Failure

Front Raises Superset with Lateral Raises:

So here we used a 18kg Dumbell for lateral raises and 16kg Dumbbells for Front  raises. 

8 reps on each back to back for 4 sets. Really gets the shoulders pumped!

Dumbbell Raises

Rear DB Delt Fly (Bench):         1^st Set – 16kg x 10

                                                 2^nd Set – 20kg x 8

                                                 3^rd Set – (Dropset) 22kg until failure, then 12kg until failure again

Seated Rear Delt Fly (Machine):

Not sure of the weights again here as it was a machine exercise. however we did the 4 sets of 12 reps, increasing the weight on each set.

Dumbbell Shrugs:                      1^st Set – 36kg x 20

                                                 2^nd Set – 36kg x 20

                                                 3^rd Set – 36kg x 20

                                                 4th Set - 36kg until failure

(Pure Gyms dumbbells only go up to 36kg, ideally we like to keep reps below 12 but in this case we just went high on reps due to the lack of weight)

Dumbbell Shrugs