Shoulders and Triceps Variation A
After spending yesterday in Niagara with my two close buddies and my one buddy’s fiance for his birthday, today was time to get back in the gym hard. I had a full on shoulder assault to try and build up some massive boulders. I was quite pleased with how tonight went.
I started off variation A of tonight like I usually do: Arnold presses to warm up my shoulders and then right into seated dumbbell press. The first set of 8 actually did’t feel like I was about to die, so I went with it. Next set was 7 and then I followed that up with 6. Still hoping to hit 3×8 on that. I wanted to lead up with french press next, but there were no benches I could leverage for it, so I went right to close grip bench.
Now while this wasn’t the order I planned on doing these, I should probably just give it up and stick to this. I wanted to get close grip bench in earlier in my workouts to really focus on compound movements early on in the workouts yet here I was trying to go against it. Lesson learned. I nailed out 6 sets of 5 at 135 (not heavy or anything) but my triceps felt great. Later on when I hit French press I didn’t go heavy on that, but my triceps were on fire as I squeezed out each rep. Again, I’m really glad I went in this order.
I took some time to focus on holding my standing military press at awkward points in the ROM to practice for when I go to hit some PRs. I’m hoping that by training in my sticking points on “off” days for this lift that I can make some big improvements. The result of that for tonight? My shoulders were smoked. Holding the bar at eye level, at lock out, and right above my chest just so happens to ignite every muscle in my shoulders.
|Exercise||Sets x Reps||Weight (lbs)||Comments|
|Seated Dumbbell Press||1 x 5||45||Warmup with some arnold pressing with light weight before this|
|1 x 5||55|
|1 x 8||65|
|1 x 7||65|
|1 x 6||65|
|Close Grip Bench||6 x 5||135|
|Standing Military Press||2 x 8||bar||Superset with bent over rear delt dumbbell flyes|
|2 x 5||65||3 second hold in front of eyes|
|2 x 3||85||3 second hold in front of eyes|
|1 x 3||105||Full reps|
|Bent Over Rear Delt Dumbbell Flyes||5 x 8||20|
|Reverse Pec Deck||1 x 10||85|
|2 x 8||85|
|French Press||3 x 10||50||Slow and controlled reps. Burns like crazy.|
|Rope Pulldowns||1 x 12||22.5|
|2 x 10||25|
|2 Hand Cable Pressdowns (Overhand)||3 x 12||40||Superset over and under and rear delt cables|
|Constant Tension 2 Hand Cable Pulldowns (Underhand)||3 x 8||35|
|Bent Over Rear Delt Cable Flyes||3 x 6||12|
|Assisted Dip Pressdowns||3 x 10||70|
|Stairmaster||15 minutes||Medium Pace|