SAVE IT & DO IT – Shoulder press day + the logic

12 min High Intensity Continuous Training pre-lift – I do this pre lift in order to use the accumulation effect (keeping over all intensity of lift higher).

Movement prep for shoulder press day:

▪️T spine rotations (warm up and mobilize T spine) 8-12ea

▪️DB pull overs – 8-12

▪️Scap pull ups (both to work mobility of the lats) – 8-12 tempo 1.2.1.1

Main lift:

🔸OH Shoulder press (vertical pressing day, as opposed to horizontal pressing day [bench])

Accessory:

🔹1/2 kneeling press

🔹Pull up(Still compound movements, but with a unilateral piece + pull ups for vertical pulling to complement the pressing. Pull ups because I do chin ups on bench day).

🔻OH DB tricep extension

🔻BB bicep curls(ending with single joint, smaller muscle group work to burn out triceps and biceps).

Most sets were 3-4 x 6-8 reps at slower down than up tempos and 30-90 seconds of rest between sets.

This is more often than not my preferred rep range. I’ll go up to 12 depending on the exercise. But I find I gain strength + hypertrophy within this total volume + combo of sets and reps.

If you’re in Built By Annie or a 1:1 client, this style of training looks like your everyday. It’s not sexy. It’s the basics done well, with intention, forever and ever amen.

Rate how you feel about overhead pressing 1-10. She’s a 7 for me.

If you want to get strong, enjoy your workouts and make #educatedgains, then get on the Built by Annie waitlist. 

Join my mailing list for weekly blog and podcast updates. You may or may not get VIP discounts as well. Just saying. Join the fam!