💪🏻 Pre-Exhausting Shoulders 💪🏻 .
Did something a bit different today, really focused on pre exhausting the lateral/medial head of the delt from the beginning and switching the order of exercises. .
Here’s what it looked like: .
🔻Cable Lateral Raises 5 Sets 12 Reps
🔻Cable Rope Facepulls 4 Sets 12 Reps
🔻EZ Bar Upright Rows Superset DB Front Raises 4 sets 12 reps
🔻Incline bench Rear Delt Flyes Superset DB Lateral Raises 4 Sets 12 Reps
🔻Hammer strength Shoulder Press 4 Sets 20 Reps .
Quite a big workout but knocked it out in under 60 minutes while working with a partner. I rarely train longer than 75 minutes and encourage you to rethink your training plan if you are. .
The thought process of pre exhaustion is to perform single-joint isolation exercise focusing on fatiguing the main muscle before moving to multi-joint compound movements. This will allow you to not have the surrounding muscles fatigue first which commonly happens with focusing on compound movements first. .
This is just a tool in your tool box to add into your training regiment. .
Let me know what you think!
FUN FRIDAY! If there was one food you had to eat for the rest of your life what would it be? Mine would be SWEET POTATO because I’m actually obsessed! My last day on earth would be @oheycafe munching down on these delicious sweet potato wedges and dancing (probably on the table) to their banging tunes 😂😍
FULL REVIEW ON MY @zomato ACCOUNT 🍅🍴 #oheycafe#coburg
Day 32 of 75 Hard 👊🏼. Mentally I’m feeling fantastic!! I’ve always been a YES person, I say yes to everything. But learning to say no to things I don’t want to do or don’t feel will benefit me. Also distancing myself from people who I feel don’t add value to my life or who support and help me grow.
Physically I’m up 3 pounds (134-137lb)but down 2% body fat.... so hello muscles 😁. Macro wise I use the @1stphorm app and currently do 150g Protein 236g Carbs and 40g Fat.
Who’s doing 75 Hard too?? What have you learned about yourself?
Sweats @champion .
Steady chasing the big girl weights on chinups
Surprised myself with the 25×2 dropset 10×3
My upper body sessions right now consist of push/pull supersets & really working myself to new limits 🙌🏽 @wale 🎵