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
(Palms facing in at bottom of the movement and rotated forward at the top.)
3 4 to 6
Military Barbell Press 2 4 to 6
Standing Side Lateral Dumbbell Raises 2 4 to 6
Lying Tricep Extensions 3 4 to 6
Cable Push-downs 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:
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,┬áraise each dumbbell directly out to the side about 45 degrees. Do this until failure.

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