Started out with 2 progressively heavier warm up sets for upright rows. Then nailed a strong 4 sets of 6 with 165 pounds.
Moved on to 3 sets of 6 per side for Rear Delt Raises with 115.5 pounds.
From there hit 3 sets of Isometric Lateral Raises, nailing powerful 10 seconds contractions at the start, mid and end positions on both sides.
Then hit 20 reps apiece for each of the 4 moves in the Shoulder Death Set with no rest in between movements.
Got in a strong 3 rounds of the Abdominal Death Sets, nailing 15 reps on each of the parallel bar leg raises, 10 sets each on the V-ups and 12 reps each on the Lying Leg Raise.
Nailed 3 sets of 50 per side on Lying Side Bends.
Finished off with 10 rounds of 30:30 sprints of Kettlebell Swings.
Great training, felt awesome.
Here are 2 sample videos, some upright rows and some rear delt raises.
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