Back and Shoulders Routine. Transitioning to Power Lifting.


I am starting to lift heavier now.  So here is my heavy 3 set 12 reps routine for now.  When this gets easier, I’ll bump up to 3 sets of 15.  Then eventually 5 sets.  Until I can raise the weight to 3 sets of 10 at a heavier weight and so on.  The goal is to be maxed out at 5 sets of 15.

Warm up Pull ups 8×3
Rows 60 lbs 12×3
Lat pull downs 70 lbs 12×3
Shoulder freeweights warm up
Side raises + front raises + shoulder press + flys circuit
10 lbs 12×3
Russian dead lifts  40 lbs 12×3
Wide grip pull downs 70 lbs 12×3
Shoulder press 30  lbs 12×3
Rear delt flys 30 lbs 12×3

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