Thursdays workout

Shoulder and Biceps

Alex the Hawk, glided his way to NY for the weekend with his brother, so it was just me and Big John the Animal.

Just the night before we banged out Back and Traps, so it was nice for the first time, in a long time, not to do Shrugs after training Shoulders.. Everyone knows when Traps follow a Shoulder workout, they tend to sometime be an after thought, they just don't get the energy as they would if they were trained first or close to first, instead of last

We started with shoulder presses, that we did sitting down this time, then to side laterals on a incline bench, if you have never tried this, you should, you will be amazed on how much your sides get hit. Then on the same bench we did rears laterals, in fact, we went back and forth doing sides, then rears, then sides, until we did 4 sets each.

Then we took a 45 plate and did front raises, passing it back and forth to each other with no rest other then the other guy doing his set.

Biceps started with standing barbell curls, then standing bent over Bicep concentration curls. I have to say, this is the best exercise to build a peak in your Biceps, when done correctly, they will grow like crazy.

We then took the rope from the bottom pulley and did Hammer curls which sucked and we won't do that again... there just wasnt' enough resistance to really get a pump... dumbbell hammers or standing reverse curls work so much better

We then went to the end of a bench and did heavy wrist curl to really drive some blood into the forearms, then reverse wrist curls top it off nicely and we ending with Abs

The breakdown

Seated barbell press/4sets
Incline side/rear lateral raises/4sets each
Front raises with a 45 plate/4sets no rest
Standing barbell curls/4sets
Bend over concentration dumbbell curls/4sets
Standing rope hammers/4sets... won't do these again
Seated wrist curls 4/sets
Seated reverse wrist curls/4sets
Abs

1 hour and 30 minutes later we were a size BIGGER

Time for a protein drink

size BIGGER