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No Machines, No Pressing - Building Bigger Shoulders

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MikeThurston
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Published on 14 Apr 2020 / In Sports

Training Programmes - https://mikethurston.co.uk/

The Routine:

A1 - Seated DB Lateral Raise (4 Sets)
Reps - 12, Tempo - 2010, Rest - 60 sec (Last Set Dropset)

B1 - Incline DB Front Raise (3 Sets)
Reps - 10--12, Tempo - 3011, Rest - 60 sec

C1 - Incline Single Arm DB Raise (3 Sets)
Reps - 10--12, Tempo - 2010, Rest - 0 sec

D1 - Incline Plate Front Raise (3 Sets)
Reps - 10, Tempo - 2010, Rest - 60 sec

E1 - Lean Away Single Arm DB Raise (3 Sets)
Reps - 10--12, Tempo - 2010, Rest - 0 sec

F1 - Countdown Seated DB Lateral Raise (3 Sets)
Reps - 15, Tempo - N/A, Rest - 90 sec

G1 - Single Arm Rear Delt DB Row (3 Sets)
Reps - 15, Tempo - 2011, Rest - 0 sec

H1 - Incline Bench DB Rear Delt Fly (2 Sets)
Reps - 40 (20 Tempo - 2010), (20 Swings), Rest - 2 mins

» Website: http://www.mikethurston.co.uk/
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