8 Week Comp - Binnie

[Fletch Elliot]

Day 17: Training Complete

Shoulder Day:

Seated Smith Machine Overhead Press
35kg x 12 reps (warmup)
55kg x 15 reps
65kg x 8 reps
65kg x 8 reps

Cable High Pull
35kg x 13 reps
35kg x 13 reps
35kg x 13 reps

Barbell Shrugs
100kg x 20 reps
110kg x 20 reps
110kg x 20 reps
90kg x 26 reps

Dumbbell Lateral Raise
10kg x 15 reps
10kg x 15 reps
10kg x 15 reps

Barbell Front Raise
20kg x 12 reps
20kg x 12 reps
20kg x 12 reps

Cable Rear Delt Fly
10kg x 15 reps
10kg x 15 reps
10kg x 15 reps

Happy with today’s session but still getting some discomfort in my right forearm/elbow area.

Loving a dedicated Shoulder day as I always felt on Push Days my shoulders never got enough volume.

Shoulders definitely grow with a bit of extra volume

 

[Binnie]

Shoulders definitely grow with a bit of extra volume

Yeah I think I’ve been going too low on Shoulder volume for way too long. I feel they can take way more. I may even eventually add a few sets of shoulders to the end of another workout day to get even more volume once I get used to this current split.