The Jack3d Sessions – Massive Shoulder Assault 2012

In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d!

This week’s session is a  great session for building powerful shoulders.

As a reminder, please perform this regime in its entirety with absolute no omissions to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this nasty training session.

It is imperative to utilize a proper opening period of general movement that properly “activates” the core begin the session.

RED²

Tumbling (over ten metres)

• Forward somersault (stay in tuck)
• Bear Crawl
• Spider Lunge

Repeat each movement four times.

Hurdle mobility drills movements #4 & #5

Super-set, perform each exercise x 12 reps and move to next movement without rest. Perform 4 sets

• Dumbbell Push Press 4 sets of 8-12 reps @75%, explode weight up, with slow eccentric action
• Upright Row (hands spaced shoulder width apart, pull until barbell is just above sternum level, i.e. upper arm is parallel to ground

Giant-set, perform each exercise x 12 reps and move to next movement without 35 seconds rest. Perform 2-3 sets

• Side Lateral Raise (very slight bend at elbow, raise to fully overhead)
• Bent over Lateral Raise (upper body parallel to ground)
• Front Raise (hands spaced shoulder width apart)

“STS” model from the Renegade FIX™

Sledgehammer Strikes, alternating overhead strikes
90 seconds on, 30 seconds rest
5 sets

DMC™ (DO NOT omit and perform properly as this is a very important part of the routine.

static range of motion work

Prepared by John Davies
Photo: Chad Shaw and please show your support by adding his Facebook page

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.