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

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

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.

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