Hey guys, currently working on increasing my shoulder strength and size on a PPL program, and need some feedback on the program. Im not sure if i may be warming up my shoulders to much, or if im missing anything, and also unsure about the volume. Currently doing this split twice a week.
Warmup:
Lat stretch
10x windmills forward
10x windmills backward
Band shoulder dislocations
Band pull aparts
Not sure of the name, but this exercise:
Barbell exercise specific warmup:
Bar x12 on benchpress
50% of working weight x 5
75% of working weight x 3
90% of working weight x 1
Dumbbell exercises:
about 50% working weight x 6-8
THE PROGRAM:
OHP 3x3-5 (hold in top position last rep each set to work on core strength)
CGBP / BP 3x3-5 (Switch each workout)
DB shoulderpress 3x6-8
Seated cable crossover 3x10-12
Triceps rope pushdown 2x10-12
Band pull apparts 2x10-12 (depending on if i have pullday the next day or not)
Plank 30-60s x 2-3? (depending on if i have pullday the next day or not)
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Thread: Shoulder focused PPL
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09-05-2014, 01:47 PM #1
Shoulder focused PPL
Last edited by slight1; 09-05-2014 at 02:08 PM.
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09-05-2014, 01:50 PM #2
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09-05-2014, 02:08 PM #3
Im hitting side delts on pull day. Im doing facepulls, which according a EMG article i read actually hits side delts harder than lateral raises.
I would still consider CGBP a real chest exercise, but i still do bench once a week. I forgot to mention, i do the PPL twice a week. I also do crossovers to work the chest in a full range of motion for more growth.
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09-05-2014, 02:36 PM #4
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09-05-2014, 02:54 PM #5
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09-06-2014, 03:23 AM #6
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