Day 23: Weights – Shoulders, Traps & Abs, Cardio – 22 min Sprint Intervals

Today for Shoulders I’m going to be using the FacelessFitness Pyramid Set technique, This combines high reps and heavy weights and gets really great results, It works really well for shoulders but can also be applied to any muscle group. However trainer beware you do not want to use this technique on every muscle group every time as it will lead to over training. We did use it last week but I feel fresh enough to go again. Definitely do not use this technique for every muscle group every day!

FacelessFitness Pyramid Set Technique

Total Workout Time: 1 hr 13 mins
Cardio: 22 min sprint intervals, 6 secs on, 14 secs off – Bike

Tough Sprint training, the additional 2 minutes mean that I had an extra 6 sprints
Cardio Mood: Good cardio workout, will look to take this up to 7secs on, 13 off next time.
Weights Workout: Shoulders, Traps & Abs
Exercise 1 – Dumbbell Press – Pyramid Set
30 reps @ 12.5 Kg
20 reps @ 15 Kg
10 reps @ 17.5 Kg
1 min rest
10-reps @ 17.5Kg
20 reps @ 15 Kg
30 reps @ 12.5 Kg
Comment: I’m already spent on this. Really tough to press out the reps! Great!
Exercise 2 – Dumbbell Side Raise – Pyramid Set
30 reps @ 5Kg
20 reps @ 8Kg
10 reps @ 10Kg
1 min rest
10-reps @ 10Kg
20 reps @ 8 Kg
30 reps @ 5 Kg
Comment: So hard! Perfect! Used rest & pause technique to finish out all reps!
Exercise 3 – Dumbbell Front Raise – Pyramid Set
30 reps @ 5 Kg
20 reps @ 8 Kg
10 reps @ 10 Kg
1 min rest
10-reps @ 10 Kg
20 reps @ 8 Kg
30 reps @ 5 Kg
Comment: Really test my shoulders with these sets! Great!
Exercise 4 – Giant Set – Reverse Fly Dropset/Dumbbell Shrug Dropset/Trap Extension
We’re not letting up now, Reverse Fly dropset followed immediately by Dumbell Shrug Dropset and finished with IYTW’s. Rest & Repeat!
Total: 80 reps, yes 80 reps! Get it done, it’s awesome!
10 reps @ 35 Kg – Reverse Fly – No Rest
10 reps @ 25 Kg – Reverse Fly – No Rest
10 reps @ 15 Kg –  Reverse Fly – No Rest
10 reps @ 25 Kg – Dumbbell Shrug – No Rest
10 reps @ 20 Kg – Dumbbell Shrug – No Rest
10 reps @ 17.5 Kg – Dumbbell Shrug – No Rest

10 reps @ 20 Kg – Trap Extension

Rest – 2 mins
Repeat
Comment:  Great set for traps! really good finisher!
Exercise 5 – Abs
Set 1: No Rest
Plank – 30 secs (As suspected all I could manage)
Side Plank – 30 secs
Bridge – 30 secs
Rest – 1 min
Set 2: No Rest
Weighted Sit Up: 20 reps @ +15 Kg – No rest
Floor Crunch: 20 reps – No rest
Leg Up: 20 reps – No Rest
Floor Crunch: 20 reps – No Rest
Rest – 1 min
Set 3: No Rest
Scissors Leg Up: 20 reps
Full Sit Up:  20 reps
Weighted Side Reaches: 15 reps each @ + 20 Kg
Quick Twists: 50
Rest – 1 min
Set 4: No Rest
Scissors Leg Up: 20 reps
Floor Crunch: 20 reps
Leg Circles: 20 reps
Quick Side Reaches: 50 reps
Rest – 1 min
Comment: Nice Abdominal workout, Need to keep this challenging as possible to grow the abs! Success!
Weights Mood: Extremely good workout! I smashed myself tonight are really pushed my body hard on the weights. I was not comfortable at any point which is exactly what you need to get to in every single session. Very satisfied that I’ve done exactly what I need to do.
FacelessFitness Shoulders & Abs
FacelessFitGuy
FacelessFitness
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