Kirk Miller’s Hero Sessions – Day 41

Kirk Miller's Hero Sessions

Day 41

 

Today’s tip:

The last weights session of your HERO sessions program. If you need motivating for this one you should retire from the gym. Give it your best and leave the gym with no regrets. Its less than an hour to finish the job you started.

 

Today’s Hero Session:

SHOULDERS & TRAPS

 

Warm up 2-3 sets of Power Clean Press s/s Bent Over Reverse D-Bell Flyes

Resting around 60-90 secs between warm up sets

 

SUPER SET ONE:

 

A1) Standing Power Push Press (from top of chest) 4 sets x 5 reps into

A2) Bent Over Reverse D-Bell Flyes 4 x 5 reps

 

Rest 120 secs between super sets

Tempo 1:1:1

 

SUPER SET TWO:

 

B1) Seated D-Bell side lateral raises 4 x 10 reps into

B2) Seated D-Bell front raises 4 x 10 reps

 

Rest 90 secs between super sets

Tempo 4:1:1

 

SUPER SET THREE:

 

C1) Power Clean & Press (start/finish hips smaller bar)  4 x 15 reps into

C2) Incline Reverse Dumbbell Flyes 4 x 15 reps

 

Rest 60 secs between super sets

Tempo 2:2:1

 

SUPER SET FOUR:

 

D1) Upright Rows Cables 4 x 20 reps into

D2) Dumbbell Shrugs 4 x 20 reps

 

Rest 30 secs between super sets

Tempo 1:1:1

 

Workout Notes:

 

  • TEMPO is the number of seconds it takes to lift the weight:

1st Number = Eccentric, 2nd Number = Concentric, 3rd Number = Isometric

  • All sets maximum intensity & as heavy as you can go for target rep range, if you don’t hit target rep range on any set drop the weight for the following set
  • Maintain good form at all times
  • Stick to EXACT rest periods

 

940-train-mot-supp-diet_01940-train-mot-supp-diet_03Hero Sessions SupplementationHero Sessions Diet

Kirk Miller Hero Sessions Stack

Calendar Banner

previous-daynext-day

Hero Sessions Day 1Hero Sessions Day 2Hero Sessions Day 3Hero Sessions Day 4Hero Sessions Day 5Hero Sessions Day 6Hero Sessions Day 7

Hero Sessions Day 8Hero Sessions Day 9Hero Sessions Day 10Hero Sessions Day 11Hero Sessions Day 12Hero Sessions Day 13Hero Sessions Day 14

Hero Sessions Day 15Hero Sessions Day 16Hero Sesssions Day 17Hero Sessions Day 18Hero Sessions Day 19Hero Sessions Day 20Hero Sessions Day 21

Hero Sessions Day 22Hero Sessions Day 23Hero Sessions Day 24Hero Sessions Day 25Hero Sessions Day 26Hero Sessions Day 27Hero Sessions Day 28

Hero Sessions Day 29Hero Sessions Day 30Hero Sessions Day 31Hero Sessions Day 32Hero Sessions Day 33Hero Sessions Day 34Hero Sessions Day 35

Hero Sessions Day 36Hero Sessions Day 37Hero Sessions Day 38Hero Sessions Day 39Hero Sessions Day 40Hero Sessions Day 41Hero Sessions Day 42