Tag Archives: Seated Dumbbell Shoulder Press

Thursday – Push Workout

  • Bench Press
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 250 lbs x Failed*
    • 135 lbs x 7 reps (paused)
    • 155 lbs x 7 reps (paused)
    • 185 lbs x 3 reps (paused)
    • 205 lbs x 1 rep (paused)
  • Standing Shoulder Press
    • 30 lbs x 20 reps
    • 35 lbs x 15 reps
    • 40 lbs x 15 reps
    • 50 lbs x 10 reps
    • 60 lbs x 5 reps
  • Weighted Push-ups
    • 25 lbs x 22 reps
  • Overhead Dumbbell Triceps Extension
    • 20 lbs x 20 reps

Comments:

* I failed on the 250 lbs bench press attempt and am getting really frustrated. I am not sure what is going on here. I was recently doing 5 sets of 3 reps using 240 lbs and then I just lost all the strength I have i this exercise after suffering from a small amount of chronic soreness in the front delts that lasted 2 weeks. In that time my bench press greatly diminished. I thought this soreness and plateau in strength might be from using bad technique so I decided to drop way down in weight and practice a competition style of bench pressing in which I paused at the bottom of each rep.

Wednesday – Push Workout

  • Bench Press
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 6 reps
    • 255 lbs x 1 rep
  • Incline Barbell Press
    • 165 lbs, 7 sets x 7 reps
  • Incline Dumbbell Flyes
    • 50 lbs, 3 sets x 15 reps
  • Standing Shoulder Press
    • 115 lbs x 3 reps
    • 135 lbs x 3 reps
    • 150 lbs x 3 reps
    • 125 lbs x 10 reps
  • Arnold Press
    • 40 lbs x 12 reps
    • 50 lbs x 8 reps
    • 50 lbs x 6 reps
  • Seated Dumbbell Shoulder Press
    • 35 lbs x 20 reps
    • 40 lbs x 20 reps
    • 50 lbs x 10 reps
  • Standing Dumbbell French Press
    • 50 lbs x 20 reps
    • 60 lbs x 20 reps
    • 70 lbs x 20 reps

Monday – Push Workout

  • Bench Press
    • 185 lbs x 2 reps
    • 205 lbs x 2 reps
    • 225 lbs x 5 reps
    • 250 lbs x 1 rep
  • Incline Barbell Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 200 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 40 lbs x 20 reps
    • 50 lbs x 15 reps
  • Weighted Dips (BW = 180 lbs)
    • 25 lbs x 15 reps
    • 35 lbs x 15 reps
    • 45 lbs x 15 reps
  • Standing Shoulder Press
    • 115 lbs x 3 reps
    • 125 lbs x 3 reps
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
  • Arnold Press
    • 30 lbs x 12 reps
    • 35 lbs x 12 reps
    • 40 lbs x 10 reps
    • 50 lbs x 5 reps
  • Seated Dumbbell Shoulder Press
    • 30 lbs x 20 reps
    • 35 lbs x 20 reps
    • 40 lbs x 20 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps