6/17/22
Surge Challenge Workout 2
Shoulders
PUMP
-OH Band Hang
40s
-DB Lateral Raise (Fat Gripz)
10x15
-Plate Upright Row
10x45
STIMULATE
-BB OH Press
10x95
-DB Lateral Raise (Fat Gripz)
10x15
-Trap Bar Farmer Walk 40 steps
x135
-Trap Bar Shrug
10x135
FLUTTER
-Trap Bar Shrug (20s)
18x135
Lats
PUMP
-Yates Row
185x10
-Banded Lat Pulldown
10x2 bands
-Darden Pullover
10x50
STIMULATE
-Darden Pullover
10x50
FLUTTER
-Darden Pullover
18x30
Biceps
PUMP
-Narrow EZ Curl
10x50
-Chin Up
8xBW
-Wide EZ Curl
10x50
STIMULATE
-DB Zotterman Curl (Fat Gripz)
10x20
-DB Hammer Curl (Fat Gripz)
10x20
-DB Curl (Fat Grips)
8x20
FLUTTER
-Banded Biceps Curl
12x2 bands
Calves
PUMP
-Seated Calf Raise
12x45
-Narrow Calf Raise
12x200
-Wide Calf Raise
12x175.
STIMULATE
-Narrow Calf Raise
10x175
-Wide Calf Raise
10x150
FLUTTER
-Narrow Calf Raise (20 Sec)
14x100
Shoulders felt really good after this session - was introduced to some new shoulder veins… kind of wish I had more pump in my Medial Delts. Biceps were on fire and calves were flat-lining. Yates Row for Lats Block was the right call; felt much better, still feels like it’s missing something… perhaps band Pull-Aparts or a BFR hold at the end of BB Rows.