Skip to main content

Tuesday= can't lift arms day

     Hey everyone I am back for day two's exercise! For Tuesday our second day we do shoulders and after this work out it is almost guaranteed you won't be able to lift your arms above your head.
     We start out with standing barbell military press for 1-2 sets of 10 at 65 Lbs for a warm-up. We jump to 115 Lbs for 4 sets of 8-12 reps. We try to shoot for that 12th rep each set. From Standing military we go to standing barbell upright rows. With this lift we have the bar at waist level to start then we raise the bar to our shoulders keeping our palms facing us and the bar as close to our body as we can. We do this lift for 3 sets of 8-12 reps currently at 115 Lbs.
     Our next lift is the standard barbell shrugs. We generally do 4 sets of 10 at 225 Lbs. For these we try to go slow and really isolate the traps.
     The next lift for the day is rear lat pull downs. For this exercise we do the standard lat pull down but bring the bar behind the head instead of to the chest. This motion really gets the traps and the lats. For this exercise we do 4 sets of 12 at 135 Lbs. By that 4th set it is usually quite hard to get all 12 but that's what we want.
     The lift we move to next is dumbbell upright rows. This motion is the exact same as the barbell upright rows but you use a set of dumbbells to complete the motion instead. On this lift we go for 3-4 sets of 8-10 reps at 65 Lbs depending on time constraints. After this we jump to the dumbbell delt fly for 3 sets of 8-10 reps at 35 Lbs.
     For the last lift on our shoulder day, to really ensure we aren't able to lift our arms, we do the delt fly machine for 3 sets of 10 reps at 115 Lbs.
     This is one heck of a workout and really gets your shoulders feeling it, if you don't believe me just give it a shot for yourself. Also remember that the weights listed are our current weights and that we continually move up each week trying to get stronger and bigger.
     One more thing is to check out Mike O'hearn's Power Bodybuilding workout which our workout is based upon. We took his workout from Bodybuilding.com and added a few extra lifts we thought we could use. So by no means did we completely come up with this workout by ourselves. I've got to give credit where credit is due. Thanks for reading this post and look for our Wednesday back workout to come soon.

Comments

Post a Comment

Popular posts from this blog

Power Bodybuilding

This week we have started a new workout called power bodybuilding! We found this on Bodybuilding.com. It is a beast of a workout that consists of high weight, low reps with high sets. Instead of doing a couple of sets with moderately high weight you go 5 sets of 5 reps at the highest weight you can get all the reps out. It is exactly what this blog is about lifting big to get big! So far I am loving this new workout. It is a beast and I can definitely tell I am going to see some good gains with this program.  Today we did the chest workout. On bench I did one set of 5 at 225 lbs then I jumped to 275 lbs and did 4 sets of 5 reps. After bench we go over to incline press and do 5 sets of 5. After incline press we moved over to incline dumbbell flies with 65 lbs for 3 sets of 10. By the end of this your chest is feeling it! We finished our workout with a set of hammer curls. What a great workout, I am hoping that if I keep at it I'll be up to ab 400 lb bench press by June of next year...
Post a Comment
Read more

Greetings Everyone

Hey what’s up everyone?! Thanks for visiting my blog! I created this blog to follow me and my Dad’s workouts, and track our progess to becoming beasts in the weight room. My dad on the far left with all the winners at the Utah Summer Games Powerlifting Competition Me and my Dad started working out about 2 years ago. We started because we both wanted to get into better shape and to gain some strength. We started out with no real goal in mind other than to just trim up. We did that for about 6 months and saw a little bit of weight loss and fat loss. At the beginning of this year my dad got the idea to compete in the Utah Summer Games powerlifting competition. The events included bench, squat, and deadlift. So in January we got serious about lifting heavy weight and quit worrying so much about being cut. We saw some huge gains in our lifts once we got serious and started lifting heavy weights. For the first time ever my bench got over the 3 plate mark. I played football in high school ...
Post a Comment
Read more

Curls are for the girls

Monday, Wednesday, and Friday are generally our "upper body" days. On those days we work out chest and biceps out. I put upper body in quotations because on our "leg" day we also do shoulders and our back so its technically not our entire upper body. So anyways to get on to our workout. On "upper body" days we start out with flat bench and do a warm up of 10 reps at 135 lbs we then jump to 225 and do a set of 5, next is 255x5, then last we do 275x5. We then move straight to incline bench press and do the same sets just less weight. Directly after we jump right over to the barbell military press and we do 2 sets of 10. By then our chest and triceps are usually feeling really good! By really good I mean they are killing us haha. We push on and go over to the chest ISO machines. We do 2 sets each on the incline ISO, the decline ISO and the wide grip ISO. Our chest is killing by then and feels like if we do another set it might just explode! We feel like our t...
Post a Comment
Read more