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,…

Arms (only done about once a month, if that!)

Barbell bicep curl 6×10 reps Incline dumbbell curls 5×10 reps Preacher curls (z-curl bar) 4×10 reps Hammer grip bicep curls 3×10 reps Tricep bar push down 6×10 reps Weighted dips 5×10 Skull crushers 4×10 reps Tricep rope extensions 3×10 reps Strict rest time of 45 seconds between sets to keep a massive pump on, push…

Shoulders & TVA

Barbell shoulder press 6 x 8-10 reps Upright rows 5 x 8-10 Dumbbell lateral raise 4 x 8-10 Front raises – plate 3 x 8-10 Cable face pulls 3 x 8-10 Barbell shrugs 5 x 8-10 Stomach vacuum x 20 Plank 3 x max Remember to get a good intake of fast acting Carbohydrates such…