“Today we will be working shoulders and abs with some high rep sets. We will also introduce a variation of the shoulder press which I am sure will become one of your favourite moves – the “X” press (hence the workout name).
Adjust the weights as necessary, focus on great quality reps.”
3) “X” PRESS x15
(45 sec rest)
*** Watch the vidoe demo. I’ve modified a shoulder press to ensure constant tension on the front and middle delts by pressing the dumbbells up and down, as opposed to up and in then down.
4) SHOULDER PRESS MACHINE x8/8/15 (DROPSET)
(45-60 sec rest)
*** 8 heavy reps immediately followe by 8 lighter reps then 15 even lighter reps. That’s one set.
5) CABLE REAR DELT FLYE x10 > CABLE RAINBOW FLYE x10 > CABLE SHOULDER PRESS x10
(30-45 sec rest)
*** Use a light weight for this tri-set, the constant tension will make for a great burn to work against.