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 setsĀ  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.

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