Straight from T-Nat’s stuff from earlier this week….
3×12 of each move, one set of each forming a single superset.
– Lateral Raise
– Front Raise
– Overhead Press
Rest about 90 seconds between each superset.
Then, I did 2×12 wide-grip Pull-ups.
Alternative title: “Instant Humility.” I started out with a pair of 15# dumbbells, and after the first set of lateral raises, realized my folly, and dropped down to 12#’s for the remainder of the first set, and all of the second. By the time I reached the third set, my shoulders were mewling audibly (no mean feat for body parts without airways or vocal chords), so I did the last set with the pretty purple 10#’s, and was still shaking badly getting the last two reps up.
Yes, for everyone who thinks I’m some kind of badass, I got stomped by the little weights today. Reality check, please!