I have huge upper body muscles and do no heavy lifting or
overhead weight work.
Not exact matches
A lighter
weight is better, especially for prolonged and
overhead work.
One of two common mistakes I see people making when it comes to the one - arm shoulder press, or any
overhead work, is that they press the
weight out to the front rather than straight above their head.
Unlike free -
weight versions of triceps extensions, cable
overhead triceps extensions provide continuous tension on the triceps — even in the final position — so you can really feel your tri's
working overtime on this one.
Whether we do a Back Squat, Front Squat,
Overhead Squat, etc., if we use the same
weight and we go lower, we do more
work than if we use the same
weight and don't go as far.
If the
Overhead Squat is done correctly, the
Overhead Squat «forces» you into the right squat pattern, which means your entire body has to
work to make sure the
weight is moving up and down and a slight deviation of the bar to the front or the back will result in losing the bar.
To
work towards this goal, today I will go for a morning run with sprints and jumps mixed in, CRUSH shoulders in the gym by attempting a 10 lb increase in
weight on my standing
overhead press, and end my workout with 15 - 20 minutes of stretching.
Simply hold the
weight overhead in a stable and locked out position for 10 seconds at the end of your heaviest
work sets.
By
working the
overhead press, your body
works together to lift and stabilize the
weight overhead.
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:
A: breathing squat 1 x 20 immediately followed by stiff - arm pullover 1 x 20 5 minutes rest good morning 2 x 8 incline bench press using thick bar 3 x 5 seated cable row using shoulder - width bar 3 x 7 close - grip bench press using reverse grip 3 x 7 hang from chinning bar until failure gripper
work B: trap - bar deadlift 3 x 5 trap - bar deadlift for four progressively heavy singles 5 minute rest seated
overhead press using thick bar (in front) 3 x 5 - 7 standing biceps curl with straight bar and narrow grip 3 x 8 - 10 seated alternate hammer curl 2 x 8 - 10 thick bar hold with overhand grip: twice to failure (20 to 40 seconds each)
weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the exercises in the McRobert books.