Week #4
Day #3
Wednesday
3:15-3:30 pm
Cardio Workout – Nothing
Strength Phase Training – Upper Body Focus (Shoulders, Traps)
Overhead Press Warmups – 95×5, 115×5
Overhead Press Working Sets – 135×6, 145×6
Overhead Press Cool Downs – 115×6
Shoulder Complex (Front Raise, Lateral Raise, Rear Delt Raise) – 10x2sx10r
Dumbbell Shrugs – 50x2sx10r
Comments: Light Day: 70% intensity and volume. Shoulder hurt only on Front Raise portion of shoulder complex. Very easy workout. Can probably up weights. Done at Heavy Hammer Gym. Also Mowed Lawn for 1 hour at a low speed. Burned about 550 cal.
Heavy Hammer Gym 