It is time for some shoulders and triceps.  About once a month I try to focus on reps with very little rest between sets.  My first exercise is a warm up and then I proceed into the meat of the routine.

 

Barbell military press:

95 (10 reps)

115 (10 reps)

135 (6 reps)

135 (6 reps)

 

Dumbbell military press:  These are performed with 15 seconds between sets

55 (15 reps)

50 (12 reps)

45 (10 reps)

40 (10 reps)

35 (12 reps)

30 (15 reps)

 

Front deltoid dumbbell raises

45 (8 reps)

50 (8 reps)

55 (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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