Shoulders & Chest 7/4/2026
It has been nine weeks, and it is time to change things up. I did shoulders and a little chest today to prepare for the big changes coming to my workouts next week. What remains the same? A great pump. What is different? A three-day split using a push, pull, and legs routine, with lower volume and heavier weights. Let's go! Here is the breakdown of the routine today.
- Seated OH Press. Four sets starting at 10 reps, working weights up and reps down to 7 with an extra 20 pounds.
- Cable reverse fly: 3 sets. I started with 30 pounds,and moved up to 35 pounds at 8 reps.
- True side laterals: 3 sets starting at 100 pounds, then 105.
- Face pulls: 3 sets of 110. Felt great.
- Seated True press: 3 set 115, 120, 125 .. only 6 reps on that last set.
- Elliptical for 20 minutes.
My weight this morning was 186.1 at 13.0 pounds of fat.
Total steps yesterday was 17,451.
Rick