Delts & Traps - Hypertrophy - February 11, 2018

Delts & Traps - Hypertrophy - February 11, 2018

Today's Workout

Exercise Name Set 1 (10 reps) Set 2 (10 reps) Set 3 (10 reps)
Reverse Lateral Cable Pulldown 25 20 15
Standing Dumbbell Upright Row 0 0 0
Dumbbell Bucket Pours 0 0 0
Dumbbell Shrugs 0 0 0
Reverse Machine Flyes 0 0 0


  • This was fun...a year or so ago, I tore my rotator after going to rehab for it...hitting the weight room to test it's limits was a lesson in perseverance.
  • I struggled moderately with External Cable Rotation. I would feel serious discomfort, bordering on pain, when I would extend out...the discomfort forced my elbow to move out of form on the motion to reset. This just provided a wonky feeling and a sense of frustration. I will continue with this exercise at this weight for a few more workouts...if I still struggle, then I will adapt and find a new exercise until my shoulder is fully healed and strong enough to manage this routine.
  • Every exercise after that was too easy. The bucket pours provided the closest thing to a workout, but even still, it wasn't much.
  • I feel safe enough to say I can move up in weight level for every exercise except the external cable rotation. 

Exercise Index

External Cable Rotation

Reverse Lateral Cable Pulldown

Standing Dumbbell Upright Row

Dumbbell Bucket Pours

Dumbbell Shoulder Shrugs

Reverse Machine Flyes

*1RM calculated using 8 rep figure...

Workout Volume

Back - Hypertrophy - February 7, 2018

Back - Hypertrophy - February 7, 2018