Chest, Shoulders, Triceps and HIIT spin bike

Warm up
Shoulder YTI exercise x 20 total (from Mike Robertson)
Rhomboids ex 2.5lbs x 15
Shoulder Strengthening (from Mike Robertson) 2.5 lbs x 15
Push up plus 10 reps

BB Incline Press
Set 1 - 20lbs bb x 12 reps - focused on pushing from lats & armpits
Set 2 - 20lbs bb x 12 reps - upper back felt tension - keeping core tight- back pressed against bench
Set 3 - 20 lbs bb x 12 reps - felt still have 1-2 reps left

Standing BB Overhead Press
Set 1 - 20lbs x 15 reps - ok (couldn't find 15dB nor 30lbs BB) focused contracting upper back muscles & more aggressive tempo
Set 2 - 20lbs x 13 reps - shorter rest between sets so fatigue by 13
Set 3 - 20lbs x 12 reps - focused contracting upper back muscles & more aggressive tempo

Prone Rear Delt Raise
Set 1- 2.5lbs plates x 15 - quite easy getting to 15 reps
Set 2 - 5lbs plates x 10 - good weights - need to focused contracting shoulder blades on way up
Set 3 - 5lbs plates x 10 - same feeling as above

Close Grip Push Up aka diamond push ups ?
Set 1 - 8 reps - focused on keeping arms close to body - on knees
Set 2 - 8 reps - 4 reps on toes- didn't quite get chest to ground- 4 reps on knees
Set 3 - 8 reps (half on toes - chest closer to ground/ half on knees)

30min HIIT spin bike (1 min max effort resistance pedaling /2-3min rest easy pedaling)

Shoulder YTI exercise


Shoulder Strenghthening