heavy lifting- chest, shoulders and triceps

Now that I am on a roll with the heavy weights, time to post my routine for chest, shoulders and triceps. I do not always work these together by the way. Sometimes I do chest and biceps/triceps, other times only chest… it really depends on what I have going on each week.

Chest/Shoulders/Triceps Routine [First set, heaviest weight 8-10x; Second set, weight down 5-10% 10-12 reps; Third set, weight down 5-10% 12-15 OR failure]

– Barbell bench press
– Dumbbell neutral-grip overhead press (palms facing in)
– Reverse flyes
– Front dumbbell raises
– Tricep cable pushdown
– Tricep cable overhead extension
– Dips (body weight, x10, x12, x15)
End with elevated pushups (hands wide) to failure

Happy lifting,

Em

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s