Try Adrian’s shoulder and arm workout provided by strength coach Chad Ikei of ikeiperformance.com. Wilson has trained with Ikei for most of his career before Ikei moved. You can check out Wilson’s new training off-season training facility here: www.zoneathleticperformance.com
|Close-grip Bench Press||4||3, 2, 1, 1||-|
|Superset with Towell Pull Ups||4||3, 2, 1, 1||2 min|
|Seated Alternating Dumbbell Overhead Press||3||8||-|
|Superset with Standing Dumbbell Iron Cross *||3||30 sec||-|
|Superset with Incline Dumbbell Curl **||3||6, 4, 4||90 sec|
|30-Degree Dumbbell Powell Raise ***||3||12||-|
|Superset with Dumbbell External Rotation||3||12||1 min|
* Hold the top of a dumbbell lateral raise for 30 seconds.
** Each set should be performed as a drop/extended set - doing six reps with the initial weight using a pronated (reverse) grip, reducing weight and doing four reps with a supinated grip, then reducing weight again and doing four reps with a neutral grip.
*** Lie on your left side on a bench set to a 30-degree incline. Hold a dumbbell in your right hand and let it hang toward the floor, then raise it until your arm is reaching for the ceiling. Complete an equal number of reps on each side.