Tag Archives: Standing Shoulder Press

Friday – Push Workout

  • Bench Press
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 7 reps*
    • 260 lbs x 1 rep
  • Incline Barbell Press
    • 155 lbs x 3 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 50 lbs, 3 sets x 20 reps
  • Standing Shoulder Press
    • 95 lbs x 12 reps
    • 115 lbs x 7 reps
    • 135 lbs x 5 reps
    • 155 lbs x 3 reps
  • Arnold Press
    • 40 lbs x 12 reps
    • 40 lbs, 3 sets x 10 reps
  • Skull Crusher
    • 75 lbs, 7 sets x 7 reps

Comments:

* Failed on 7th 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

Monday – Push Workout

  • Floor Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
  • Partial Rep Bench Press
    • 235 lbs, 3 sets x 5 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 185 lbs x 3 reps
  • Standing Shoulder Press
    • 45 lbs, 5 sets x 7 reps
  • Barbell Upright Row
    • 45 lbs, 5 sets x 7 reps
  • Barbell Overhead Triceps Extension
    • 45 lbs, 5 sets x 12 reps

Wednesday – Push

  • Bench Press Lockout
    • 315 lbs x 12 reps
  • Bench Press (The Kali Muscle Way)
    • 135 lbs  x 12 reps
    • 185 lbs x 7 reps
    • 225 lbs x 3 reps
  • Flat Bench Dumbbell Flye
    • 40 lbs x 20 reps
    • 50 lbs x 12 reps
    • 60 lbs x 2 Reps*
  • Box Front Squat (w/o belt, 13″ box)
    • 135 lbs x 7 reps
    • 160 lbs x 7 reps
  • Partial Rep Front Squat (w/o belt)
    • 205 lbs x 12 reps
    • 245 lbs x 12 reps
  • Front Squat (w/o belt)
    • 145 lbs x 12 reps
  • Skull Crusher
    • 65 lbs x 15 reps
    • 90 lbs x 12 reps
  • Standing Shoulder Press
    • 95 lbs x 12 reps
    • 115 lbs x 7 reps
    • 125 lbs x 5 reps
  • Alternating Front Lateral Raise
    • 30, 35, 40 lbs x 7 reps
  • Side Lateral Raise
    • 30 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 5 reps

Comments:

* I felt a slight pull in my left shoulder when I tried using the 60 lbs dumbbells and decided not to do anymore dumbbell chest work until my shoulder is completely healed.

Monday – Push

Comments:

* I felt a slight pull in the left shoulder which tells me that it needs more time to heal.