Whilst holidaying in Bali recently my good friend Graham and I decided to bang out a delt and tricep workout that would be simultaneously kind to my injured right shoulder joint.
We decided to choose exercises that involved no pressing movements yet would still target the chosen muscle groups.
Here’s the workout…
1. Cable front delt raises with the rope handle (see YouTube video attached).
2. CW’s Larry Scott style side dumbbell lat raises.
3. Dumbbell rear delt raises on the triangular padded seat.
4. Cable rope pushdowns.
5. Icarian seated machine tricep extensions.
We did 3 sets of each exercise with a focus on deliberate 3 second negatives and peak contractions at the top of the movement.
Reps ranged from 20 to 10-12 per set.
We both got a tremendous pump and were definitely feeling DOMS in the days to follow.
Worth a try if you feel like giving your shoulders and elbows a break from all the stresses of heavy pressing.
👍💪👊😉😀
PS: Hammerhead Gym in Seminyak, Bali is a great place to train if you feel like slotting in a workout whilst on holiday.
Bodychisel by Craig. 