Day 3 Shoulder press — 2 sets Hammer shoulder press — 2
sets Upright row — 2 sets Hammer curl — 2 sets Barbell curl — 2 sets Preacher curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets Dumbbell overhead extension — 2 sets
Not exact matches
-- Behind - the - neck press: top
set of 5 reps, back - off
sets of 8 - 20 reps — Paused shrugs with cambered bar: 4
sets x 12 reps — Kettlebell
upright rows with a rope: 4
sets x 12 - 20 reps — Reverse pec decks: 4
sets x 20 reps
Upright Cable
Row — 3
Set Of Min 10, Max 15 reps 6.
And then he proceeds to get two and his buddy gets a nice
set of
upright rows while spotting him.
3
Sets 8 - 10 Reps. •
Upright Rows.
1
Set 6 - 8 Reps. 1
Set 4 - 6 Reps. •
Upright Rows.
Shoulder Press
Upright Row Side to Front Raise (light weight: 3
sets: 15 reps) Hammer Curl Skull Crushers Overhead Tricep Extensions Biceps Curl
For example, if I'm doing shoulders, I might do seated Arnolds right into dumbbell front raises right into close - grip
upright rows, and then move into a
set of abs, like hanging leg raises or weighted sit - ups on a stability ball.
Start with your traps, by doing 3 to 5
sets of
upright rows.
Warm up: Behind - the - Neck Press: 2
sets x 12 - 20 reps Behind - the - Neck Press: 4
sets x 6 - 10 reps Military Press: 3
sets x 6 - 10 reps Lateral Raises: 3
sets x 6 - 10 reps EZ - Bar
Upright Rows: 3
sets x 6 - 10 reps Dumbell Shrugs: 4
sets x 6 - 10 reps You should use a weight for each exercise that allows you to use proper form and fail in the specified rep range.
Shoulders Dumbbell Shoulder Press (alternate with
Upright Rows every other workout) 3
sets of 12, 10, 8 reps Lateral Raises (alternate with Military Press every other workout) 3
sets of 10 - 12 reps Bent Over Laterals (alternate with Rear Delt Machine) 3
sets of 12 - 15 reps
Bench Press 5 × 5 Incline Barbell Press, or DB Bench Press, 3
sets of 6 - 10 reps Barbell or DB Seated Overhead Press, 3
sets of 6 - 10 reps Arnold Press or
Upright Rows, 3
sets of 6 - 10 reps Closegrip bench Press, or Skull Crushers, 3
sets of 6 - 10 reps
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop
set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop
set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell
upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell
upright row 1 x 8 - 10 dumbbell (two - arm) press drop
set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop
set 3 x 8 dumbbell (two - arm)
row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm)
row on high bench 1 x 8 - 10 one - arm dumbbell
row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop
set 3 x 8 incline (two - arm) hammer curl drop
set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
It opens into a flexible load space, complete with removable floor section to offer deeper access and second -
row seating which folds into a 40:20:40 split and can also be
set further
upright into a «load mode», which still allows back - seat occupants while adding a vital few extra litres to the cargo area.