Weeks 19 – 22

Fridays: Shoulders and Forearms

The sets listed in the workout below do not include warm-up sets.

Shoulders Sets Reps *
Military Barbell Press 3 4 to 6
Seated Dumbbell Press 2 4 to 6
Standing Side Lateral Dumbbell Raises 2 4 to 6
Barbell Wrist Curls 2 6 to 8
Standing Dumbbell Wrist Curls 2 6 to 8

* 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 performing the Seated Dumbbell Press turn your palms inward on the way down to maximize the range of motion. These can also be performed standing.

Your question was successfully sent! It will be answered shortly.

1 + 6 =