Tag Archives: Shoulders & Arms

Wednesday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 75 lbs, 5 sets x 7 reps
  • Partial Rep Incline Press (65 degrees)
    • 135 lbs, 5 sets x 7 reps
  • Clean High Pull (w/ isometric hold)
    • 75 lbs x 7 reps
    • 85 lbs x 7 reps
    • 95 lbs x 7 reps
    • 105 lbs x 7 reps
  • Preacher Curl
    • 40 lbs x 15 reps
    • 65 lbs x 12 reps
    • 75 lbs x 10 reps
    • 85 lbs x 8 reps
    • 95 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 145 lbs x 12 reps
    • 155 lbs x 12 reps
    • 165 lbs x 12 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 125 lbs x 20 reps
  • Reverse Barbell Curl
    • 60 lbs, 5 sets x 7 reps

Friday – Shoulders & Arms

  • Behind The Neck Press*
    • 45 lbs x 7 reps
    • 75 lbs, 5 sets x 7 reps
  • Seated Barbell Shoulder Press (85 degrees)**
    • 85 lbs x 12 reps
    • 95 lbs x 12 reps
    • 105 lbs x 12 reps
    • 115 lbs x 12 reps
    • 125 lbs x 10 reps
  • Partial Rep Incline Press (65 degrees)
    • 135 lbs, 5 sets x 7 reps
  • Clean High Pull (w/ isometric hold)***
    • 75 lbs x 7 reps
    • 85 lbs x 7 reps
    • 95 lbs x 7 reps
    • 105 lbs x 7 reps
  • Preacher Curl
    • 40 lbs x 15 reps
    • 65 lbs x 12 reps
    • 75 lbs x 10 reps
    • 85 lbs x 8 reps
    • 95 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 145 lbs x 12 reps
    • 155 lbs x 12 reps
    • 165 lbs x 12 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 125 lbs x 20 reps
  • Reverse Barbell Curl
    • 60 lbs, 5 sets x 7 reps

Comments:

* I had trouble with my left shoulder popping out on the last three sets so I may have reached my temporary limit in this exercise without chances injury. I used to be able to snatch-grip shoulder press well over 100 lbs for reps before injuring my shoulder. This was over a year ago and it has taken a long time to heal. However, I couldn’t even press behind the neck with 45 lbs a little over three months ago so this is still a huge improvement.

** The seated barbell shoulder press is not going to be a winner for me. It feels unnatural and I can press way more weight to the front standing than seated.

*** The clean pull was a really winner and glad I tried it out. I am going to go heavier next workout without an isometric hold at the top. It also made me think about doing snatch-grip high pulls or a muscle snatch. Previously I have been doing a muscle clean and press but I just felt that I needed something different for awhile as progressively adding weight becomes harder and I need more variety for boredom sake.

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

Saturday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 65 lbs, 5 sets x 7 reps
  • Muscle Clean & Press
    • 95 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

Tuesday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 60 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 85 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 55 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

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

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.