Weeks 1 – 4
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 Triceps Extensions | 2 | 4 to 6 |
| Cable Push-downs | 2 | 4 to 6 |
| One Arm Dumbbell Overhead Extensions | 1 | 4 to 6 |
Max-OT Tip:
Wide shoulders make the physique. Overhead pressing movements are king of the mass builders for shoulders. Make sure your grip on the bar is such that when you are at the bottom of the movement your forearms are perpendicular to the floor.
