My Workout on January 2, 2020 / Shoulders

November 29, 2019

My Workout on January 2, 2020 / Shoulders

I was talking to my sponsor he told me that when I am lonely or bored and thinking about my addiction – that I should help someone else which is a great way to snap out of what I am doing or thinking.  I am going to start writing my personal workouts in detail on here and on my social media. 

January 2, 2020 - Shoulders

 

Military Press

1st Set - 25 lb Dumbbell each arm 20 reps

2nd Set - 40 lb Dumbbell each arm 15 reps

3rd Set - 65 lb Dumbbell each arm 8-10 reps

Dropset to 35 lbs for 10 reps

4th Set - 80 lb Dumbbell each arm for 6-8 reps

Dropset to 40 lbs for 8-10 reps

 

Alternating Front Raises

1st Set - 20 lb Dumbbell each arm 20 reps

2nd Set - 30 lb Dumbbell each arm 15 reps

3rd Set - 60 lb Dumbbell each arm 8-10 reps

Dropset to 35 lbs for 10 reps

4th Set - 70 lb Dumbbell each arm for 6-8 reps

Dropset to 40 lbs for 8-10 reps

 

Leaning 1 Arm Dumbbell Side Raises

1st Set - 30 lb Dumbbell each arm 20 reps

2nd Set - 45 lb Dumbbell each arm 15 reps

3rd Set - 65 lb Dumbbell each arm 8-10 reps

Dropset to 35 lbs for 10 reps

4th Set - 80 lb Dumbbell each arm for 6-8 reps

Dropset to 40 lbs for 8-10 reps

 

Bent Over Row

1st Set - 40 lb Dumbbell each arm 20 reps

2nd Set - 60 lb Dumbbell each arm 15 reps

3rd Set - 80 lb Dumbbell each arm 8-10 reps

Dropset to 35 lbs for 10 reps

4th Set - 100 lb Dumbbell each arm for 6-8 reps

Dropset to 40 lbs for 8-10 reps

 

 Abs

Stability Ball Crunches with Knees apart - the reason I move my knees apart is to activate my hip flexors.  The reason I activate the hip flexors is to increase my stride strength and reduce injury.