Posting a workout video is only semi-useful so here are some further points as to how & why I’ve structured the workout like this. I hope it gets you thinking on your own Program Design
- A1) 80 Degree Incline Press (2″ Bar, Bottom Third ROM): 3 x 4-6
- A2) 40 Degree Incline Trap 3 Raise (Bilateral, Dumbbell): 3 x 6-8
- B1) 80 Degree Incline Press (2″ Bar, Middle Third ROM): 3 x 4-6
- B2) Cuban Press Prone on 40 Degree Incline (EZ Bar): 3 x 6-8
- C1) 80 Degree Incline Press (2″ Bar, Top Third ROM): 3 x 4-6
- C2) Seated Cable Row (2″ Rope to Neck): 3 x 6-8
- D1) 80 Degree Incline Press (2″ Bar, Full ROM): 3 x 4-6
- D2) Supinated Chin Up: 3 x 4-6
My fellow Poliquin/Strength Sensei Groupies will notice that the main part of this is the Isometronics Protocol. On the last rep of the Press you perform a Maximal Isometric against the pins for 6-8 seconds. Your goal is to knock the rack over then attempt another rep. If you can get another rep, increase the weight.
Maximal Isometrics are a great and often overlooked option when looking to improve athletic performance or Maximal Strength. They have particular carryover to Starting Strength, a strength quality you would need in most sports and are a great way of busting plateaus in the gym.
The paired exercises with the Press are all different and target shoulder health in different ways. This gives your shoulders great exposure to multiple stimuli. We even utilised the Indian Clubs to warm up with and then in the workout targeted Lower Trap/Trap 3, External Rotators of the Humerus, Scapular Retractors and finished off with working & stretching the Lats through a full ROM.
Weight selection if correct should increase through the sets for the pressing and carry into the next Range of Movement:
- A1) Set 1 at 50kg, Set 2 at 55kg, Set 3 at 60kg (Bottom Third ROM)
- B1) Set 1 at 60kg, Set 2 at 65kg, Set 3 at 70kg (Middle Third ROM)
- C1) Set 1 at 70kg, Set 2 at 75kg, Set 3 at 80kg (Top Third ROM)
If you perform Maximal Isometrics be sure to perform a Full Range variation of this exercise at the end, which is included so as not to confuse your co-ordination/motor patterns.