Weeks 19 – 22
Fridays: Shoulders and Forearms
The sets listed in the workout below do not include warm-up sets.
|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|
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.