Weeks 10 – 13
Mondays: Shoulders and Triceps
The sets listed in the workout below do not include warm-up sets.
| Shoulders | Sets | Reps * |
| Standing Front Dumbbell Raises | 3 | 4 to 6 |
| Millitary Barbell Press | 2 | 4 to 6 |
| Standing Side Lateral Dumbbell Raises | 2 | 4 to 6 |
| Triceps | ||
| Cable Push-downs | 3 | 4 to 6 |
| Lying Triceps Extensions | 2 | 4 to 6 |
| One Arm Dumbbell Overhead Extensions | 1 | 4 to 6 |
Max-OT Tip:
When doing Triceps Press Downs make sure you bring your forearms about 45 degrees past parallel to the ground. This allows for full stretch of the triceps during overload.
