Friday - Shoulders and Triceps

Shoulder Press - Dumbbell, Seated

Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead. Use a slow, steady motion, without swinging. Lower slowly to starting position. Can also be done standing or with dumbbells. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 12 x 40 lbs

Set 2: 12 x 40 lbs

Set 3: 12 x 40 lbs

Set 4: 12 x 40 lbs

Front Dumbbell Raise

Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec...Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protect your back. Slowly raise the weights up in front of your body keeping your arms straight. When the weights get to shoulder level you have reached the highest point. Slowly and in a controlled manner lower the weights back to the starting position. You have completed one rep. In this exercise do not swing your body to get the weights up, your upper body should not move at all. Do not pick weights that are too heavy start light and build up. Exercise description by Hugo Saner. (less)

Routine:

Set 1: 16 x 15 lbs

Set 2: 16 x 15 lbs

Set 3: 16 x 15 lbs

Tricep Extension - Dumbbell, One Arm

Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b...Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 12 x 25 lbs

Set 2: 12 x 25 lbs

Set 3: 12 x 25 lbs

Dips

Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i...Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. To work the triceps, keep your body STRAIGHT up and down and do not lean over. Leaning over would work more of the lower chest. You can add weight by using a Dip Belt. Exercise image and description by Bodybuilding.com (less)

Routine:

Set 1: 20 reps

Set 2: 20 reps

Set 3: 20 reps