NO BS [Day Three] Back & Shoulders


Well after my last revelation that I should do a NO-Bullshit rundown of an actual workout, start to finish, I figured I better do it again. Today happens to be Day Three of my Three-Three-One split which I switch to for the off season. The Three-Three-One is just a way of doing 3 Lifting Days followed by the same 3 Lifting days and then take a day totally off.

This is what I came up with ..


Heavy Single Sets
Wide Grip Pull DownsThe trick with any kind of pull down exercise is to start a lot lighter than what you can usually tap out at, so that you can do perfect form and get your blood flowing to the muscles4 or 5 sets of 8 to 12. 12 is what I absolutely expect from my-self on the first 4 sets and then I treat myself to number 5.


Heavy Single Sets
Narrow Grip Pull DownsThe trick with any kind of pull down exercise is to start a lot lighter than what you can usually tap out at, so that you can do perfect form and get your blood flowing to the muscles4 or 5 sets of 8 to 12. 12 is what I absolutely expect from my-self on the first 4 sets and then I treat myself to number 5.


Heavy Single Sets
Seated Cable RowsThis is the idiot equalizer. Notice how I don't wear a belt and I am not doing weights to show off? Slow and steady with very little low back work ok? 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.


Lighter Giant Set: 
This is 6 specific exercises all done in a row, then rest for at least two minutes (the typical time it takes to walk around the inside of the building) 4 Sets so Start LIGHT. The order of these are specific so that the same weight will be difficult the entire giant set.
Cable Front Raise: Independent Arms: Goal is 12 (See Both Cable Parts Together)
Cable Shoulder Presses: Independent Arms: Goal is 12
Seated Dumbbell Laterals: Independent Arms: Goal is 12
Seated Bent Over Dumbbell Laterals: Independent Arms: Goal is 12
Seated Dumbbell Shoulder Presses: Independent Arms: Goal is 12


See Above



Heavy Tri-Set: 
These three exercises are done together with an emphasis placed on weight. Take a two minute break between each set or as I said above take a walk around the inside of the building. 4 sets that start with a moderate weigh and go up each set.
Cable Upright Rows: Independent Arms: Goal is 12
Cable Standing Low Rows: Independent Arms: Goal is 12 (See Both Cable Sets Together)


See Above


Moderate Tri-Sets: 
These three exercises are done together with an emphasis placed on form. Take a two minute break between each set or as I said above take a walk around the inside of the building. 4 sets that start with a moderate weigh and go up each set.
Behind the Back Lat Pull Ins: Independent Arms: Goal is 12
Cable Overhand Upright Rows: Independent Arms: Goal is 12
Cable Standing Mid Rows: Independent Arms: Goal is 12 (See All Three Sets Together)


Moderate Bi Sets:
These two exercises are done together with an emphasis placed on form. Take a one minute break between each set. Usually this is when I pull out my cell phone and write titles to my blogs I am going to write during the day on phone Blogger.
Cable Standing Upright Rear Deltoid Laterals: Independent Arm: Goal is 12


Moderate Bi Sets:
These two exercises are done together with an emphasis placed on form. Take a one minute break between each set. Usually this is when I pull out my cell phone and write titles to my blogs I am going to write during the day on phone Blogger. (Hey I have a lot of blogs to write later sue me!)
Cable Standing Overhead Lat Pull Ins: Independent Arm: Goal is 12
Cable Standing High Rows: Independent Arms: Goal is 12 (See Both Sets Together)

After a couple of hours of this I usually can walk around stretching all the muscles I worked and cause some pain. If I am not totally blown out after this routine then I probably was goofing off too much and need to reassess my life.