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Weeks 1-4 - Shoulders and Triceps

Part of the Max OT - 6 Month Program program.

This workout has never been performed.

Workout Programs → Max OT - 6 Month Program → Weeks 1-4 - Shoulders and Triceps
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Description

Exercises that have 5 sets contain 2 warm up sets. Set 1 and 2 are where these warm up sets should occur. Set 1 weight should be approximately 50% of your max liftable weight. Set 2 weight should be approximately 75% of your max liftable weight.

Exercise Routine

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Shoulder Press - Dumbbell, Palms-In

Raise two dumbbells to shoulder height. Lock legs and hips. Keep your elbows in and your palms facing in. Press dumbbells to shoulder height. Return slowly to starting position. Can also be done seate...

Routine:

Set 1: 12 x 40 lbs

Set 2: 8 x 50 lbs

Set 3: 6 x 80 lbs

Set 4: 6 x 80 lbs

Set 5: 6 x 80 lbs
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Shoulder Press - Barbell, Sitting

Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest.

Execution: Press the bar until your arms are extended overhe...

Routine:

Set 1: 6 x 95 lbs

Set 2: 6 x 95 lbs
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Side Lateral Raise

Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...

Routine:

Set 1: 6 x 40 lbs

Set 2: 6 x 40 lbs
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Tricep Extension - Dumbbell, Lying

Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit...

Routine:

Set 1: 12 x 20 lbs

Set 2: 8 x 30 lbs

Set 3: 6 x 50 lbs

Set 4: 6 x 50 lbs

Set 5: 6 x 50 lbs
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Tricep Pushdowns - Straight Bar

Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should...

Routine:

Set 1: 6 x 130 lbs

Set 2: 6 x 130 lbs
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Tricep Press - Dumbbell, Seated

Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows....

Routine:

Set 1: 6 x 50 lbs