Tag Archives: Upper Body Workouts

Wednesday – Upper Body Workout

  • Power Snatch (w/o straps)
    • 95 lbs, 7 sets x 3 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 2 reps*
  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Seated Dumbbell Curl
    • 30 lbs, 5 sets x 12 reps

Comments:

* I felt my shoulder pull out of joint lowering the weight on the second rep and quit immediately. This is an old injury from a year ago that has taken so long to heal. However, this is still the heaviest I have ever lifted in the power jerk and am confident I could have gone heavier but didn’t want to risk hurting my shoulder.

Wednesday – Upper Body

Chest & Back

  • Weighted Dips (BW=153 lbs + 95 lbs), 2 sets x 12 reps
  • Weighted Chin-ups (BW=153 lbs + 32.5 lbs), 3 sets x 7 reps
  • Incline Press* (160 lbs), 3 sets x 7 reps
  • Barbell Row** (160 lbs), 2 sets x 12 reps
  • Push-ups, 3 sets x 35 reps
  • Barbell Shrug (205 lbs), 2 sets x 12 reps

Shoulders

  • Standing Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raise (30 lbs), 2 sets x 12 reps
  • Front Lateral Raise (20 lbs), 2 sets x 12 reps

Arms

  • Barbell Curl (85 lbs), 2 sets x 12 reps
  • Overhead Dumbbell Triceps Extension (30 lbs), 3 sets x 7 reps

Comments:

* I couldn’t do the seventh rep on the third set. I will drop the weight down to 135 lbs and start out with sets of 12 reps and ensure a spotter is available.

** The weight is getting to be too heavy for sets of twelve. I am cheating too much. Progress with same weight but drop to 3 sets of 7 reps.