Thursday: 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 6 to 8
Lying Tricep Extensions 3 4 to 6
Cable Push-downs 3 4 to 6
One Arm Dumbbell Overhead Extensions
(Performed with one dumbbell behind the neck)
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.

Seated Dumbbell Press

is an excellent mass builder for your shoulders. It allows for a full range of motion and rotation of your forearm during the movement. This allows for a slightly fuller range of motion than straight bar presses. Keep your back straight and chest out. Lower the weight twice as slow as you raise the weight.

Military Barbell Press

is the king of the shoulder movements. Never do them behind the neck. People assume behind the neck shoulder presses are for rear delts when in reality it places all the stress on the front delts. Performed in front brings more of the total shoulder into play. These can be done seated or standing. Lower the weight twice as slowly as you raise it.

Standing Side Lateral Dumbbell Raises

are the most effective medial deltoid exercise. Go heavy. Keep your elbows level with your wrists during the entire movement and turn your thumbs down at the top of the. Raise forcefully and lower slowly.

Lying Triceps Extensions

are the king of the triceps movements. I recommend doing these with a curl bar to reduce the stress to the wrists. These are best done on a bench with your head hanging off the end of the bench. When you lower the bar lower it behind your head not to your forehead as you see described everywhere. Lowering the weight behind your head gives you a much better stretch on the triceps and creates more power in the ascending portion of the movement. Lower the weight twice as slowly as you raise it.

Cable Push-downs

are an excellent triceps exercise. The Max-OT technique here is to lean slightly into the movement. On the upper portion of the movement allow the bar to break parallel all the way to about a 45 degree angle to the floor. This increases the stretch on the triceps and provide greater power throughout the movement. Flex your triceps forcefully at the bottom of the movement.

One Arm Dumbbell Overhead Extensions

are performed with a dumbbell. Hold the dumbbell vertically by grabbing the handle with both hands at one end. Holding the weight over and behind your head, lower it as far as possible while keeping your upper arms perpendicular to the floor. Raise forcefully and contract your triceps at the top. Lower the weight twice as slowly as you raise it.

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