Been reading about this routine, looks like something I would be interested in. Just a qustion, on the Max Effort upper bodyday, I would go something like this
Incline Dumbell Bench
its just the 4th excersize im not sure about.
D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.
Choose one of the following exercises:
Seated rear delt machine
Seated dumbbell "power cleans"
Bent-over cable flyes (single arm)
Standing face pulls
Rope pulls to throat
Bent-over dumbbell rear delt flyes
Cable "scarecrows"(shown below)
Which would you guys recommend I do? I have never really done any of the excersizes on the list.
I say reverse flyes sitting on the bench (not bent over, less cheating..). Great exercise
Bench Press 60kg 5x5
Squats 77,5 kg 5x5
Deads 112,5kg 5x5
BB Rows 80kg 5x5
Overhead Pr. 40kg 5x5
My training journal:
I do the Bent-over dumbbell rear delt flyes often for shoulder balance and health. If you have access to the equipment, you'll probably want to rotate through the different exercises anyways.
I've recently been loving band pull aparts. You can really dial in the resistance and you can't use momentum as much to finish the movement so you really have to flex the muscles together.