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).
▪️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 220.127.116.11
🔸OH Shoulder press (vertical pressing day, as opposed to horizontal pressing day [bench])
🔹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.
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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.
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