Weeks 10 – 13
Mondays: Shoulders and Triceps
The sets listed in the workout below do not include warm-up sets.
|Standing Front Dumbbell Raises||3||4 to 6|
|Millitary Barbell Press||2||4 to 6|
|Standing Side Lateral Dumbbell Raises||2||4 to 6|
|Cable Push-downs||3||4 to 6|
|Lying Triceps Extensions||2||4 to 6|
|One Arm Dumbbell Overhead Extensions||1||4 to 6|
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.