3/4 Workout: Shoulders, Biceps & Triceps

Today was arm day. Everything done today is almost exactly the same as the arm workout I did last week, except for this week I skipped the V-Bar pushdowns because it started getting late. Normally today would’ve been leg day, but I’m building a squat rack at work and I’ll be bringing it home Saturday and doing my leg workout that day instead.

Shoulder Workout

Standing Overhead Barbell Press

• 2 sets x 6 reps, 125# (to front)
• 2 sets x 6 reps, 125# (behind neck)

Standing Overhead Dumbbell Press (palms in)

• 4 sets x 10 reps, 40# dumbbells

Standing Front Raise Dumbbells

• 4 sets x 10 reps, 20# dumbbells

Triceps Workout

Lying Triceps Extensions

• 4 sets x 10 reps, 20# dumbbells

Biceps Workout

EZ Bar Curl

• 4 sets x 8 reps, 80#

Crossbody Hammer Curls

• 4 sets x 10 reps, 40# dumbbells

Till next time,

Rog

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