- Power Snatch (w/o straps)
- 110 lbs, 7 sets x 3 reps
- Bench Press (paused)
- 135 lbs x 7 reps
- 155 lbs x 7 reps
- 185 lbs x 7 reps
- 205 lbs x 5 reps
- 230 lbs x 3 reps
- Arnold Press
- 30 lbs x 15 reps
- 35 lbs x 12 reps
- 40 lbs x 10 reps
- 50 lbs x 7 reps
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.