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
Forearms
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.

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