12 – Shoulders & Triceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo.

Quick cardio based warm up and 30 reps on a super light weight on the shoulder press resistance machine…

Smith machine shoulder press

2 sets x 12 reps, 1 set x 8 reps

Dumbbell lateral raise

2 sets x 10-12 reps, 1 set x 8 reps

Single arm cable front delt raise

1 set x 10-12 reps, 1 set x 6-8 reps

Standing reverse dumbbell flys

1 set x 10-12 reps, 1 set x 8 reps

Cable Tricep push down (bar)

1 set x 10-12 reps, 1 set x 6-8 reps

Lying tricep ‘skull crushers’ (z-curl bar)

1 set x 10-12 reps, 1 set x 6-8 reps

Seated overhead tricep press (DB)

1 set x 10-12 reps, 1 set x 6-8 reps

I managed to lift heavier in every lift this week again! Its all about the massive pump!

Supplements:

Pre-Workout: Water and an espresso (you can add a bit of coconut oil to this too)

Intra-Workout (During): MyProtein Exceed + more water

Post Workout: MyProtein Impact Whey and a scoop (c.30g) or porridge oats in boiling water

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