Thursday – Chest & Biceps

Chest

  • Incline Barbell Press
    • 155 lbs, 7 sets x 7 reps
  • Bench Press
    • 185 lbs, 7 sets x 7 reps
  • Weighted Dips (BW = 175 lbs)
    • 12.5 lbs, 7 sets x 7 reps
  • Incline Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps

Biceps

Wednesday – Shoulders

  • Overhead Press
    • 115 lbs, 4 sets x 7 reps*
  • Arnold Press
    • 35 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 30 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 55 lbs, 7 sets x 7 reps
  • Barbell Shrug
    • 630 lbs x 12 reps**

Comments:

* I failed on the 4th set and could only mange 6 reps without worrying about re-injuring my left shoulder. I can always try again the next workout but if I hurt my shoulder I might not be able to do this exercise for perhaps weeks as it took several months for my shoulder to heal.

** The shrugs are proving hard to do at this point. I don’t think I will be able to walk this amount of weight off the uprights and will have to set the weight on the pins of the power rack to go any heavier. I literally have to inch my feet in order to walk with this weight and often worry about injuring my knee if I were to fall. If I place the weight on the pins I don’t have to walk with the weight but risk banging the weight on the pins at the bottom of each rep. And, if I have to lower the pins it becomes difficult to initially lock out the weight before beginning to shrug which exhausts a considerable amount of energy. I might be reaching a plateau in this exercise but will try to find another way to keep increasing the weight or simply keep at it until I get stronger.

Saturday – Shoulders & Arms

Shoulders

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 80 lbs, 7 sets x 7 reps
  • Dumbbell Concentration Curl
    • 30 lbs, 7 sets x 7 reps
  • Double Overhand Isometric Hold
    • 320 lbs x 30 sec

Comments:

I did two separate workouts today because I wanted to fit in some extra training this week and want to take Sunday off each week as a day of rest.