***We typically do not pyramid up in weight for our working sets, we find a weight to start working sets at and then complete the sets at that weight until form starts to breakdown or we are no longer getting a peak contraction, unless listed otherwise.
\n<\/b><\/span><\/p>\n\n\n\n

\n Exercise 1: 2 Phases<\/strong><\/span><\/p>\n Lateral Raise<\/p>\n Phase 1<\/span><\/em>: Acclimation set OR Add set<\/p>\n This is the exact opposite of a drop set so we are going light to heavy here.<\/p>\n Pick 3 weights and aim to hit failure on your last, increase rep speed with each rep increase but still focus on peak contraction of the deltoid and not just slinging weight.<\/p>\n Phase 2<\/span><\/em> – Drop Set<\/p>\n In typical drop set manner picking 3 weights and going to failure reducing weight about 10% per drop.<\/p>\n 2 Sets of each starting with two add sets then moving on to two drop sets<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n\n\n\n \n <\/div>\n <\/div>\n \n \n \n Exercise 2: Press Drop sets\u00a0<\/b><\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n \n \n \n \u00a0<\/b><\/div>\n<\/div>\n<\/div>\n<\/div>\n \n \n \n Smith Machine Vertical BH presses\u00a0<\/b><\/div>\n \u00a0<\/b><\/div>\n Behind the head presses on a fixed machine IE Smith machine is a personal favorite of Dallas and myself.<\/div>\n <\/div>\n The keep here is to really control the eccentric portion of the movement and do not allow your elbows to break below parallel.<\/div>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n <\/div>\n \n \n \n Here we will aim to do a top set of 10-12 reps drop + another 10-12\u00a0<\/em><\/div>\n 3 sets like this\u00a0<\/em><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n \n Exercise 3: Superset<\/span><\/span><\/strong><\/p>\n DB Upright row \nINTO \nDB Seated Neutral Grip Front Raise \nexplosive contractions with strict form on both movements, minimizing body english. \n3 sets x 10-12 on each<\/em><\/p>\n Exercise 4: Rear Delt\/Trap Triset<\/strong><\/span> \n<\/strong><\/span>Hammer Seated Shrug Facing Away from machine \nINTO \nHammer Standing Shrug facing machine \nINTO \nHigh Cable Straight bar high Pulls<\/p>\n Aiming for 15 reps on each<\/em><\/p>\n ***Using the hammer shrug as its a fixed angle both ways is going to allow you to hit different parts of the of the traps.<\/h5>\n ***The third movement of the Straight bar high pulls will also hit mid trap as well as rear delt<\/h5>\n Exercise 5: Rest Pause set<\/span><\/strong><\/span><\/p>\n 1 True DC style rest pause set in higher rep range on reverse pec deck<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n \n  <\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":" Individual feedback is a significant aspect of what Dallas and I do as a team. To relate that to todays workout we have both found no matter …<\/p>\n","protected":false},"author":2,"featured_media":694,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[60,23,55,22,24,81,79,56],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/659"}],"collection":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/comments?post=659"}],"version-history":[{"count":43,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/659\/revisions"}],"predecessor-version":[{"id":770,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/659\/revisions\/770"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/694"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}