Tag Archives: Shoulders

Wednesday – Shoulders

  • Clean & Strict Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 170 lbs x 1 rep
  • Push Press
    • 185 lbs x 3 reps
  • Power Snatch
    • 115 lbs, 3 sets x 5 reps
  • Strict Press
    • 115 lbs, 3 sets x 7 reps

Comments:

I am a little sick today with an extremely sore throat so I didn’t have the energy to do my second workout today which would have been arms. I don’t like missing arms because this is an area I really want to work on. Right now my arms are 17″ after two years of solid training and would like to have 18″ arms by the end of my third year.

Nevertheless, arms do incidentally get a lot of direct training from my regular chest and back workouts. I do plenty of chins which work the biceps and heavy bench presses which will also build the triceps. In fact, I haven’t done much direct arm training in the first two years and focused primarily on heavy pushing and pulling exercises.

However, I do feel that I am going to have to isolate and training the arms separate if I want mammoth guns one day. If I can achieve 18″ arms by the end of my third strait year of training then I don’t see any reason why I can’t eventually one day exceed 20″ arms which at my height of 5’8″ is incredibly large for a natural bodybuilder.

Sunday – Chest, Shoulders, & Triceps

  • Bench Press
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 250 lbs x 1 rep
  • Incline Bench Press (170 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (115 lbs), 3 sets x 12 reps
  • Front Lateral Raises (15 lbs)*, 3 sets x 12 reps
  • Side Lateral Raises (20 lbs)*, 3 sets x 12 reps

Comments:

* I did front lateral raises using a light weight because my right shoulder is still sore from when I hurt it several months ago. It also gives me a chance to focus on using perfect technique and resting minimally between sets. Nevertheless I still got a good burn and pump in the shoulders as a result.

Friday – Chest, Shoulders, Triceps, & Calves

  • Bench Press
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 245 lbs x 1 rep
  • Incline Bench Press (170 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (110 lbs), 3 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 3 sets x 12 reps
  • One Legged Standing Calf Raises (45 lbs)*, 2 sets x 50 reps

Comments:

* In order to do three sets the next workout I will have to drop the weight down to perhaps 35 lbs. I could barely get 50 reps on my second set as my calves felt like they were on fire.

Sunday – Chest, Shoulders, & Triceps

  • Bench Press* (215 lbs)
    • 3 set x 7 reps
  • Incline Bench Press (165 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (135 lbs), 2 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 2 sets x 12 reps

Comments:

* I am still not able to use complete full range on the bench press since my shoulder injury. As a result of the shorter range of motion I have been using slightly heavier weights then I would be able to use otherwise.