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

 

Barbell (front) military press:

135 (8 reps)

135 (8 reps)

 

Rear deltoid cable rows

40 (8 reps)

40 (8 reps)

40 (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 45 lb dumbbell and do three sets of 8 lying triceps kickbacks.  This is followed by triceps pushdowns at 110 lbs for three sets of 8 reps.

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