Something came up at work and I had to skip legs on Wednesday. I will have to make up for it on Saturday.
A.M. Cardio: 40 minutes on the Elliptical (510 Calories)
P.M. Delts and Traps
Dumbbell Lateral Raise superset with Cable One-Arm Raise - 4 sets (15/12/10/8 for both). Increase the weight on each exercise every set.
Seated Dumbbell Arnold Press superset with Standing Neutral Grip Dumbbell Front Raises - 4 sets (10/10/8/6 and 8/8/8/8). Increase the weight each set for Arnold Press but keep the dumbbells the same for front raises. Be sure to keep a neutral grip.
Seated Military Press - 4 sets (12/10/8/6). Perform progressive drop sets each round. Progressive drop sets mean that you start set 1 with a certain weight, then drop it down and continue to failure. On each progressive set, increase the starting weight but keep the amount of weight you drop the same.
Reverse Machine Flyes - 4 sets (10/10/8/8).
Cable Upright Row superset with Cable Shrugs - 3 sets (10/8/6 and 15/15/15). Increase the weight each set on Upright Rows, keep the weight the same on Cable Shrugs.
Barbell Shrugs superset with Plate Shrugs - 4 sets (20/12/10/10 and 15/15/15/15). Increase the weight each round of Barbell Shrugs (no straps!) but keep the weight the same for plate shrugs. Work on peak contraction.
Unilateral (One-Arm) Dumbbell Shrugs - 4 sets (15/15/15/15). Same weight throughout, focus on peak and tight abs.
Shoulder Press Machine Burnouts - 1 set. Start off with a heavy weight that you can only get about 6 reps out of. Immediately drop the weight by one or two plates and complete 8 reps. Continue to drop the weight using this rep scheme (6/8/10/12/14/16/18/20). By the time you are on your last round the weight should be very light, but your shoulders and arms will still burn.
Joe "Yu Yevon" King