This isn’t the routine Daniel Lugo from Pain & Gain used. Truth is I ran out of clever names for the workouts and will just start naming characters from movies.
Go heavy as usual and by mindful of your back. Some people forget to keep a straight back when they do shoulders and their spine suffers because of it. Don’t slouch. Sit up straight and use your base to anchor yourself as you move heavy weight. Sounds crazy but think about it when you actually do the routine. It makes sense.
Here’s the routine:
Clean and Press: 4x8 (VIDEO)
Standing Military Press: 4x6
Cable Lateral Raise: 4x12 (see pic)
Single Arm Cable Lateral Raise: 4x12 (each arm)
Alternating Dumbbell Front Raise: 4x12 (each arm)
Straight Bar Cable Front Raise: 4x12
Reverse Cable Flye: 4x12 (VIDEO)
6 reps lateral raise palms facing out
6 reps lateral raise palms facing down
6 reps lateral raise palms inward
Don’t rest too long between sets. You shouldn’t be able to lift your arms after this!
December is here and it’s the first of the month. Check yourself ladies and gents! Start the holidays off right! Hahaha