Thursday – Shoulders & Arms

  • Clean & Strict Press
    • 115 lbs x 3 reps
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 180 lbs, 2 sets x 1 rep
  • Standing Shoulder Press (behind the neck)
    • 80 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 20 lbs, 5 sets x 12 reps
  • Bent-over Lateral Raises
    • 25 lbs, 5 sets x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 220 lbs, 5 sets x 5 reps
  • Strict Biceps Curl
    • 65 lbs x 15 rep
    • 95 lbs x 1 rep
    • 115 lbs x 1 rep
    • 140 lbs x 1 rep
    • 140 lbs x 1 rep
  • Close-grip Bench Press (top 2/3)
    • 135 lbs x 15 reps
    • 185 lbs, 4 sets x 10 reps
  • Cable Curl
    • 60 lbs, 5 sets x 15 reps
  • Cable Triceps Press-down
    • 60 lbs, 5 sets x 15 reps
  • Reverse Barbell Curl
    • 75 lbs, 5 sets x 7 reps
  • Cable Crunch
    • 75 lbs, 5 sets x 15 reps

Leave a Reply

Your email address will not be published. Required fields are marked *