Step 4: Pause in the stretched position, and then press the dumbbells back to the starting position. Do this six-move abs circuit to sculpt lean definition across your midsection and get a rock-hard six-pack.
Seems like my 1 RM is around 340 give or take (depending on which formula you use) I am currently using the following format: 135x8 155x8 185x6 205x6 How did you get the 1RM of 340?
Training hard and having 10 days between workouts for a minor muscle group like shoulders is nowhere near training hard.
This is from my personal experience, other people may have different opinions.
I have been in the gym for about 4 months now.
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