Dr. Pain
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Another old post 
......
Use only what you want as this would be overtraining for most people:
Warm-up, some rotator cuff exercises, light shrug, light lateral, light press
Smith machine press to the front, never to the rear (there is no natural movement like that and not worth injury, there are other ways to work that area)
4 ascending sets to almost failure 10,8,6,5
then a triple drop, failure and one forced rep at each weight (we add quarters or quarters and 35's, till we get to 4 various plates on a side, the ladies do dimes. Sometimes if I'm working with a smaller guy, we go 25,25,10,25 or 25, 10, 10 ,25)
or DB pressing, sometimes Arnold's, , or seated or standing BB, or clean and press, 4-5 sets
Next laterals up and down the rack
first set (adjust the weights to you)
15,20,25,20,15 4 reps each
next 15,20,25,30,25,20,15 3 reps each
then 20,25,30,35,30,25,20 3 reps each
and then top down
40,35,30,25,20,15 (the record rep out is like 27 times) failure at each weight
or cable laterals, 3 sets ascending and a fourth set, time under tension. We go against each other at our respective weights, both using right arm or left arm, 5 reps and then hold, hold ,hold, and hold some more!
or lean aways, or straight sets heavier, seated laterals, or machince or a giant set of 3 or more of these
Then shrugs, either heavy seated with a cambered bar 6 sets heavy or,
a triset with DB's, smith (front or back) and either a trap bar (diamond shape) or machine shrug 4 sets ascending of three exercises, 8-10 reps, no rest between exercises, rest 3 minutes between sets.
Front laterals: one arm cable holding the little ball, or 2 arm rope between the legs, or heavy DB's (I PR at 60# two weeks ago, shitty form), 4 ascending sets
rarely, up and down (ladders) the rack
we have plates with handles, so sometimes we front raise with those, but 45's are too small unless you hold the contraction longer
or heavey straight sets, or we have fixed bars by 10's so we lean against a poll with these, 4 sets
Lastly rears, our favorite is a reverse flye between the cables with a low incline bench, 4 sets ascending or, a triset with bentover laterals, side bench, and one arm cable seated, or just plain old on your stomach on an incline bench rear raise. Very rarely, machine rears. 4 sets 10,8,8,6
If we have done less work or skipped some shrugs or other exercises we do upright rowing, BB wide grip to the pec line, supersetted with narrow grip cable to the chin, with a 3 secind pause 8-10 reps, 4 sets ascending
Again I want to emphasize, don't do everything, it takes years to be able to do 40 heavier sets and still be able to hold the phone, these are just some suggestions!
DP
......Use only what you want as this would be overtraining for most people:
Warm-up, some rotator cuff exercises, light shrug, light lateral, light press
Smith machine press to the front, never to the rear (there is no natural movement like that and not worth injury, there are other ways to work that area)
4 ascending sets to almost failure 10,8,6,5
then a triple drop, failure and one forced rep at each weight (we add quarters or quarters and 35's, till we get to 4 various plates on a side, the ladies do dimes. Sometimes if I'm working with a smaller guy, we go 25,25,10,25 or 25, 10, 10 ,25)
or DB pressing, sometimes Arnold's, , or seated or standing BB, or clean and press, 4-5 sets
Next laterals up and down the rack
first set (adjust the weights to you)
15,20,25,20,15 4 reps each
next 15,20,25,30,25,20,15 3 reps each
then 20,25,30,35,30,25,20 3 reps each
and then top down
40,35,30,25,20,15 (the record rep out is like 27 times) failure at each weight
or cable laterals, 3 sets ascending and a fourth set, time under tension. We go against each other at our respective weights, both using right arm or left arm, 5 reps and then hold, hold ,hold, and hold some more!
or lean aways, or straight sets heavier, seated laterals, or machince or a giant set of 3 or more of these
Then shrugs, either heavy seated with a cambered bar 6 sets heavy or,
a triset with DB's, smith (front or back) and either a trap bar (diamond shape) or machine shrug 4 sets ascending of three exercises, 8-10 reps, no rest between exercises, rest 3 minutes between sets.
Front laterals: one arm cable holding the little ball, or 2 arm rope between the legs, or heavy DB's (I PR at 60# two weeks ago, shitty form), 4 ascending sets
rarely, up and down (ladders) the rack
we have plates with handles, so sometimes we front raise with those, but 45's are too small unless you hold the contraction longer
or heavey straight sets, or we have fixed bars by 10's so we lean against a poll with these, 4 sets
Lastly rears, our favorite is a reverse flye between the cables with a low incline bench, 4 sets ascending or, a triset with bentover laterals, side bench, and one arm cable seated, or just plain old on your stomach on an incline bench rear raise. Very rarely, machine rears. 4 sets 10,8,8,6
If we have done less work or skipped some shrugs or other exercises we do upright rowing, BB wide grip to the pec line, supersetted with narrow grip cable to the chin, with a 3 secind pause 8-10 reps, 4 sets ascending
Again I want to emphasize, don't do everything, it takes years to be able to do 40 heavier sets and still be able to hold the phone, these are just some suggestions!
DP
