Last week I met up with Kevin Lisak for a shoulder collaboration! During the video Kevin was 7.5 weeks out from the Arnold Classic Amateur event where he will be competing in the Men’s Physique division.
Like I mentioned in a previous post, I am helping Kevin with his diet leading up to the contest. Since he only lives about 40 minutes from where I live it was nice to be able to see where his conditioning is at in person.
This summer expect a lot more videos/projects where Kevin and I join up to bring everyone some SICK content!
The Workout – January 10th, 2013
- Standing Overhead Press 4 sets of 5 reps
This exercise was not shown in the video. Kevin has a lower back issue and the overhead press put too much strain on his lower back so he opted out of this exercise. I hit this before moving onto seated dumbbell press.
- Seated Dumbell Press 4 sets of 6 reps (Last set we used a 6 sec negative)
You will notice in the video we don’t have the bench directly 90 degrees up and down. There is a couple of reasons for this. One, I feel it prevents excessive arching in the lower back that pressing directly straight up and down causes. Two, it puts less pressure on the lower back in general so if you have a lower back condition like Kevin it works best.
- Alternating Dumbbell Front Raise 3 sets 10-12 reps
- Cable Lateral Raise 2 sets x 10-12 reps
- Ascending / Descending Cable Lateral Raise 1 set x 2-4-6-4-2 reps
This involves going from a heavy weight / low reps ascending to a lighter weight / higher reps and then descending back down from a heavier weight to the lighter weight. Check out the video for a better explanation.
- Lying Face Pulls 3 sets x 10-12 reps
- Dumbbell Shrugs 3 sets x 10-12 reps (Drop set on the last set)