Tag Archives: Barbell Front Lateral Raise

Thursday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 60 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 15 lbs, 3 sets x 15 reps
  • Muscle Clean & Press
    • 90 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 60 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raise
    • 15 lbs, 3 sets x 15 reps
    • 20 lbs x 12 reps
    • 25 lbs x 10 reps
  • Preacher Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Reverse Barbell Curl
    • 50 lbs, 3 sets x 7 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Friday – Shoulders & Arms

  • Power Snatch (w/o straps)
    • 75 lbs x 3 reps
    • 95 lbs x 3 reps
    • 115 lbs x 3 reps
    • 130 lbs, 5 sets x 3 reps*
  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 55 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 80 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Incline Dumbbell Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Pullover & Press
    • 85 lbs, 3 sets x 12 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Wrist Curl
    • 18 lbs, 3 sets x 20 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Comments:

* Failed on 3rd rep of the very first set.

Wednesday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 50 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 75 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 3 sets x 7 reps
  • Cheat Curl
    • 115 lbs x 7 reps
    • 140 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  7 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps

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.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 185 lbs x 3 reps
    • 220 lbs x 2 reps*
  • Overhead Press
    • 105 lbs, 7 sets x 7 reps
  • Arnold Press
    • 25 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 7 sets x 7 reps

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 75 lbs, 7 sets x 7 reps
  • Superset: Reverse Curl & Standing French Press
    • 45 lbs, 7 sets x 7 reps**
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps***

Comments:

* My goal was to try for three reps but I yet fell short of this goal. I might lay this exercise to rest for awhile and continue with high volume training for awhile instead before making another attempt.

** The weight I chose for this exercise wasn’t appropriate for the french press and I didn’t even feel a burn in the triceps. I will change this superset to alternating dumbbell curl and french press the next workout.

*** I already include an overhead extension in my workout so I am going to switch to overhead dumbbell triceps extensions to triceps kickback. I am just getting back into supersets and may have to experiment a few times until I find the right combinations.

I am also doing to add a fourth superset for the forearms combining reverse barbell curl and wrist curl together.

Thursday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 90 lbs, 2 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps
  • Barbell Front Lateral Raise**
    • 45 lbs, 3 sets x 12 reps

Arms

Comments:

* I accidentally increased the weight by 10 lbs instead of 5 lbs and believe this resulted in a slight amount of pain in my left shoulder on the fifth rep of the second set so I immediately dropped the weight to the ground. I would rather drop the weight than risk injuring my shoulder shoulder again. I always either use bumper plates so I can drop the weight to the floor without consequence or use a power rack.

** I added front lateral raises to ensure I properly work the front delt since I only was able to complete one superset for my shoulders.

***I reduced the amount of triceps training this workout to give my elbows a bit of a chance to recover. Over the last little while I have been feeling twinges of pain in the elbows when I am warming up for various triceps exercises.

I have been training the arms hard for the last little while and am going to focus on pressing movements to build the triceps rather than extensions as my elbows can’t take the damage. I believe a small amount of damage is good but not enough that your elbows hurt while warming up for the bench press.

Tuesday – Push Workout

  • Box Front Squat (12″ box)
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps
  • Partial Rep Front Squat
    • 330 lbs x 12 reps
  • Bench Press
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps*
  • Skull Crusher
    • 65 lbs x 20 reps
    • 95 lbs x 15 reps
    • 115 lbs x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 2 sets x 12 reps

Comments:

* I failed on the third rep but struggled at the sticking point for about 3 seconds which completely exhausted my chest. As a result I didn’t do partial rep bench press or seated half press today.