Thurs - Chest/shoulders

Something new today. This is brutal and will make you cry. Changed up the routine for a shock to the system. Here is the deal. Start with a weight you can lift pretty easy. Then do 4 sets for as many reps as you can pound out with only a minute rest between sets. Same weight, don't add any.

Now see, my normal workouts use the first three sets to just fatigue the muscle before my last heavy set. This workout nails you from the get go and just keeps on hammering, no if ands or buts, it will just blast you.

• 12 minutes on the stairmaster
• Wide cable press - 210lbs x18 x12 x9 x8
• Wide cable flies - 140lbs x19 x16 x10 x15
• Military press - 190lbs x16 x9 x8 x6
• Standing shoulder raises - 80lbs x21 x16 x12 x14
• Rear deltoid rows - 240lbs x18 x14 x12 x7
• Shrugs - 320lbs x20 x18 x16 x15
• Neck extensions - 160lbs x27 x23 x20 x18
• Cable crunches - 160lbs x60 x55 x53 x62

Not sure where I was able to pull out a few extras on the last set with a few of those. This was brutal though. May do the same thing with back and arms Friday.