It is time for some shoulders and triceps.  I like to do these on the same day as I employ a 5 days straight routine.  I have made a conscious effort over the past 4 months to go heavy with my shoulder routine.

 

Barbell military press:

95 (10 reps)

115 (10 reps)

135 (6 reps)

145 (3 reps)

155 (2 reps) Earl provided and excellent spot here, thanks buddy

 

Dumbbell military press:

65 (8 reps)

70 (6 reps)

75 (5 reps) the king of Hilliard, Earl Lanning provided the spot

 

Side cable fronts:

40 (8 reps)

50 (8 reps)

60 (8 reps)

 

On to the triceps and again it is three exercises, skull crushers, kickbacks and cable pushdowns

 

On the skull crushers I get a straight bar at 70, 80 and 90 lbs.  I then do 8 reps to the skull followed by 8 reps in a close grip bench movement.  I do three sets.

 

I grab a 50 lb dumbbell and do three sets of 8 lying triceps kickbacks.  This is followed by triceps pushdowns at 150 lbs for three sets of 8 reps.

Popularity: 17% [?]

You Should Also Check Out This Post:

More Active Posts: