Shoulders and biceps
Behind the neck Smith machine press
Bar x 20
95 x 10
135 x 10
185 x 2 x 10
185 x 17
Forced reps and partials to finish out the last set
405 x 3 x 12
225 x 20
3ct pause at the top of the 225 set.
110 x 3 x 12
Rear Delt Destroyer set ala John Meadows
50 x 60
20 x 40
10 x 20
50’s and 20’s were partials, 10’s were full reps with a pause at the top.
Look up his article about shoulder training on T-Nation for details on how to do this. Its brutally hard and effective.
Check out the Ashman Strength System e-book.
Join the Ashman Strength Facebook Page.
Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.
To inquire about training, contact us for more information.