Today was the last time I do this particular crazy shoulder pump for 4-6 weeks. It was killer just like the last 3 times I did it. My delts were so tight it felt like I coouldn't put my arms all the was down.
Here's the workout:
laterals: 20's-20 + 15's-15 + 10's-10 I got through this 4 1/2 times with 1 minute between sets.
seated dumbell press: 50's-10; 65's-10; 75's-6
incline rear laterals: 30's-10; 40's-10; 50's-9
seated dumbell shrugs: 50's-15; 75's-15; 100's-?
Then I added in some extra calf work:
smith machine calf raise: 90-15; 180-12; 270-10;360-10; 450-8
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