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
(Palms facing in at bottom of the movement and rotated forward at the top.)
3 4 to 6
Military Barbell Press (In front) 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

* 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:
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.

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