Monday - Supplemental Exercises
This workout can usually be done at home. I am typically out of town a lot right now, so most of these workouts are done wherever I may be at. I don't do them in any particular order. I call this my 'feeder' workout, since it's for restoration and rehabilitation, with the exception of the biceps.
1.Shoulder Horn
I have a torn? Supraspinatus (rotator cuff) muscle in my right shoulder. It typically becomes unstable when I go heavy on bench. I started using the shoulder horn to help strengthen it. I am making progress, but it is slow. I typically do 2 sets of 15-20 reps with a 2-3# dumbbell. I listed these under Monday, but I typically do these Sunday night, about 6 hours after my ME bench.
2. Mini-Band Pushdowns
These are simple, and can be done anywhere. Some people will use a pink/purple (light) band for these, but I prefer the mini-band. Just drape the mini-band around your neck, and do a pushdown. I do 2 sets of 25 reps. These are just for restoration. These have really helped my triceps recover faster.
3. Mini-Band Lat Pulls
These are kind of hard to explain. I just attach the mini-band to something stable, and do lat pulls (resembles a low pulley row). Again, these are just for restoration and to help increase my lat training volume.
4. Biceps
I will just group these together. I HATE training biceps, but I am starting to see there importance as my bench gets higher. I do various exercises like barbell curls, EZ-bar curls, DB curls, Hammer curls, etc etc. I just shoot for 6-8 sets using 2 or 3 different movements.
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