Weeks 23 – 26
Thursdays: Shoulders and Triceps
The sets listed in the workout below do not include warm-up sets.
| Shoulders | Sets | Reps * |
| Seated Dumbbell Press |
3 | 4 to 6 |
| Military Barbell Press | 2 | 4 to 6 |
| Standing Side Lateral Dumbbell Raises | 2 | 4 to 6 |
| Triceps | ||
| Lying Tricep Extensions | 3 | 4 to 6 |
| Cable Push-downs | 2 | 4 to 6 |
| One Arm Dumbbell Overhead Extensions | 1 | 4 to 6 |
Max-OT Tip:
A technique that works exceptionally well when doing Dumbbell Side Laterals is a kind of “superset” at the end of each set. When completing a set of side laterals stand up straight with your shoulders back. With your elbows just slightly bent, raise each dumbbell directly out to the side about 45 degrees. Do this until failure.
