ODYSSEY HEALTH

PRECISION MEDICINE · LONGEVITY · PERFORMANCE

Heavy Shoulder Specialisation — Session Log · OH-TP-SHLD-001

Session date

Body weight (kg)

Gold rows = working sets (log to failure). White/grey rows = warm-up, ramp and feeder sets — log these too so ramp loads carry to next week. Rest 3 min on working sets; FST-7 rests 30–45 sec. Side-delt emphasis throughout for physique cap and taper.

W · Warm-up 0:00–0:08

Set	Movement	Load (kg)	Reps / Time	Notes
W1	Band external rotations
W2	Face pulls (light)
W3	Lateral raise (light)
W4	Lateral raise (light)

1 · Seated Smith / DB overhead press — overall mass 0:08–0:20

Set	Target	Load (kg)	Reps	Notes
R1	Ramp ~50% × 10
R2	Ramp ~65% × 6
R3	Ramp ~75% × 3
S1	75% · 8–10 to failure
S2	75% · 8–10 + forced reps

2 · Heavy DB lateral raise — side delts 0:20–0:31

Set	Target	Load (kg)	Reps	Notes
S1	8–10 strict
S2	8–10
S3	8–10 + drop set

3 · Wide-grip cable upright row — side delts / traps 0:31–0:39

Set	Target	Load (kg)	Reps	Notes
S1	8–10 · pull to nipple line
S2	8–10 to failure

4 · Reverse pec-deck — rear delts 0:39–0:47

Set	Target	Load (kg)	Reps	Notes
S1	10–12 · 1-sec pause
S2	10–12 rest-pause

5 · DB shrugs — traps 0:47–0:55

Set	Target	Load (kg)	Reps	Notes
S1	10–12 · 2-sec hold at top
S2	10–12 to failure

6 · FST-7: cable lateral raise — finisher 0:55–1:08 · rest 30–45s

Set	Target	Load (kg)	Reps	Notes
S1	10–12 @ 50–55%
S2	10–12
S3	10–12
S4	10–12
S5	10–12
S6	10–12
S7	10–12 · constant tension

Progression: hold each working load until the top of the rep range on all working sets, then add 2.5 kg (1 kg per dumbbell on laterals). Saved sessions are stored on this device per date — change the date to start a fresh sheet or reload a past one.
Odyssey Health · www.odysseyhealthsa.com · Coach-directed protocol