Tag Archives: Behind The Neck Press

Tuesday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 70 lbs, 5 sets x 7 reps
  • Muscle Clean & Press
    • 100 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 15 lbs, 3 sets x 15 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

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

Sunday – Shoulders & Triceps

  • Behind The Neck Press
    • 45 lbs, 3 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 2 sets x 12 reps
  • Muscle Clean & Press
    • 70 lbs, 3 sets x 7 reps
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 180 lbs x 3 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 15 reps
    • 65 lbs x 12 reps
    • 75 lbs x 10 reps

Comments:

* It is nice to be able to press behind my neck again as I had a limited range of motion fro several months due to a shoulder injury. I am going to use this exercise to help rehabilitate my shoulder and will be starting out with very light weight adding 5 lbs a workout until I feel confident pressing behind my neck again.