08.13.2013: Back, Traps, Biceps

15 minutes of cardio warm-up

Back
=============================
Bar BentOver Rows
1-2 warm-up sets, 4 sets of 9-11 reps

Dumbbell BendOver Rows
3 sets of 9-11 reps

Seated Cable Rows
3 sets of 9-11 reps

Traps
=============================
4 sets of 9-11 reps

Biceps
=============================
Barbell Curl
3 sets of 9-11 reps

Barbell or EZ-Bar Preacher Curl
3 sets of 9-11 reps

Reverse Barbell Curl
3 sets of 9-11 reps

08.7.2013 Day 73: Shoulders/Traps

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 6-8 reps
Drop set on final set

Side Lateral Raise
3 sets of 6-8 reps
Drop set on final set

Standing Dumbbell Upright Row
3 sets of 6-8 reps
Drop set on final set

Seated Bent-Over Rear Delt Raise
3 sets of 6-8 reps
Drop set on final set

Smith Machine Shrug (One-Arm)
4 sets of 6-8 reps
Drop set on final set

07.31.2013 Day 66: Shoulders/Traps

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 9-11 reps
Rest-pause on final set

Side Lateral Raise
3 sets of 9-11 reps
Rest-pause on final set

Traps
=============================
Standing Dumbbell Upright Row
3 sets of 9-11 reps
Rest-pause on final set

Seated Bent-Over Rear Delt Raise
3 sets of 9-11 reps
Rest-pause on final set

Smith Machine Shrug (One-Arm)
4 sets of 9-11 reps
Rest-pause on final set

07.24.2013 Day 59: Shoulders/Traps

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 12-15 reps
Rest-pause on final set

Side Lateral Raise
3 sets of 12-15 reps
Rest-pause on final set

Standing Dumbbell Upright Row
3 sets of 12-15 reps
Rest-pause on final set

Traps
=============================
Seated Bent-Over Rear Delt Raise
3 sets of 12-15 reps
Rest-pause on final set

Smith Machine Shrug (One-Arm)
4 sets of 12-15 reps
Rest-pause on final set

07.17.2013 Day 53: Shoulders/Traps

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 3-5 reps
Dropset on final set

Smith Machine Upright Row
3 sets of 3-5 reps
Dropset on final set

One-Arm Cable Lateral Raise
3 sets of 3-5 reps
Dropset on final set

Traps
=============================
Bent-Over Rear Lateral Raise
3 sets of 3-5 reps
Dropset on final set

Barbell Shrug
4 sets of 3-5 reps
Dropset on final set

06.27.2013 Shoulders/Traps

Cardio
=============================
30 minutes

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 12-15 reps
Rest-pause on final set

Smith Machine Upright Row
3 sets of 12-15 reps
Rest-pause on final set

One-Arm Cable Lateral Raise
3 sets of 12-15 reps
Rest-pause on final set

Traps
=============================
Bent-Over Rear Lateral Raise
3 sets of 12-15 reps
Rest-pause on final set

Barbell Shrug
4 sets of 12-15 reps
Rest-pause on final set

06.20.2013 Day 24: Shoulders/Traps/Calves

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 3-5 reps
Dropset on final set

Side Lateral Raise
3 sets of 3-5 reps
Dropset on final set

One-Arm Front Cable Raise
3 sets of 3-5 reps
Dropset on final set

Traps
=============================
High Cable Rear Delt Flyes
3 sets of 3-5 reps
Dropset on final set

Dumbbell Shrug
4 sets of 3-5 reps
Dropset on final set

Calves
=============================
Standing Calf Raises
4 sets of 6-9 reps
Dropset on final set

Seated Calf Raise
4 sets of 6-9 reps
Dropset on final set

06.12.2013 Day 17: Shoulders/Traps/Calves

Day 18: Shoulders/Traps/Calves

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 6-8 reps
Dropset on final set

Side Lateral Raise
3 sets of 6-8 reps
Dropset on final set

One-Arm Front Cable Raise
3 sets of 6-8 reps
Dropset on final set

Traps
=============================
High Cable Rear Delt Flyes
3 sets of 6-8 reps
Dropset on final set

Dumbbell Shrug
4 sets of 6-8 reps
Dropset on final set

Calves
=============================
Seated Calf Raise
4 sets of 10-14 reps
Dropset on final set

Leg Press Calf Raise
4 sets of 10-14 reps
Dropset on final se

06.6.2013 Day 11: Shoulders/Traps/Calves

Yesterday was an off day (Day 10) so that makes today Day 11

Shoulders
—————————————
Dumbbell Shoulder Press
4 sets of 9-11 reps
Rest-pause on final set

Side Lateral Raise
3 sets of 9-11 reps
Rest-pause on final set

One-Arm Front Cable Raise
3 sets of 9-11 reps
Rest-pause on final set

Traps
—————————————
High Cable Rear Delt Flyes
3 sets of 9-11 reps
Rest-pause on final set

Dumbbell Shrug
4 sets of 9-11 reps
Rest-pause on final set

Calves
—————————————
Seated Calf Raise
4 sets of 15-20 reps
Rest-pause on final set

Leg Press Calf Raise
4 sets of 15-20 reps
Rest-pause on final set

05.29.2013 Day 4: Shoulders/Traps/Calves

Shoulders
—————————————
Dumbbell Shoulder Press
4 sets of 12-15 reps
Rest-pause on final set

Side Lateral Raise
3 sets of 12-15 reps
Rest-pause on final set

One-Arm Front Cable Raise
3 sets of 12-15 reps
Rest-pause on final set

Traps
—————————————
High Cable Rear Delt Flyes
3 sets of 12-15 reps
Rest-pause on final set

Dumbbell Shrug
4 sets of 12-15 reps
Rest-pause on final set

Calves
—————————————
Seated Calf Raise
4 sets of 25-30 reps
Rest-pause on final set

Leg Press Calf Raise
4 sets of 25-30 reps
Rest-pause on final set

Cardio
—————————————
30 minutes