Thursday – Shoulders & Arms


  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 75 lbs, 5 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps


  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 75 lbs, 5 sets x 7 reps*
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 30 lbs, 5 sets x 7 reps**


* I found these supersets much more difficult to perform than the previous workout and the only difference is that I added an extra 5 lbs to the barbell. I am not sure if I can continue to add weight without compromising form or resting longer between sets. I am currently trying to keep the rest between sets down to 30-45 seconds.

** I am also finding this weight difficult to use for the overhead triceps extension and perhaps will use two different weights or change the number of reps. I have to keep reminding myself that the goal is to get a pump in the muscles and not necessarily to handle the heaviest weight possible.