Iron Intelligence: Day 64 - Shoulders And Triceps

Thankfully, your shoulders have had a week to recover this time around! This week, up the weight a little if you can, while still keeping your form air-tight.

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Back into the fray! Have you been keeping up with your daily cardio? Yes, this phase of the program is truly brutal, but it's only four weeks. With the right mindset and a solid nutritional approach, you can handle it.

Here are a couple of key cues for today's workout:

Superset—Seated military press/standing dumbbell press: This is a classic "set extension" technique where you transition from a strict movement to one that allows a bit more momentum. This may enable you to get a few more reps, but don't take it as an excuse to get sloppy. You may want a spotter's help to get the dumbbells into position and completing your last few reps.

Plate steering wheel: This movement keeps constant tension on the front delts. Use 25, 35, or 45 pounds—whichever allows you to complete 15-20 reps in each direction.

Bodyweight triceps extension: This is like a skullcrusher, but you do it facing down with your hands on a bar or some kind of suspension device. A barbell in the rack will work just fine. The closer the bar is to the ground, the harder it's going to be. Keep the movement isolated in the elbow, and expect these to be surprisingly hard.

Day 64: Shoulders and Triceps

Seated Barbell Military Press

1 warmup set of 15 reps followed by 3 working sets of 8-12 reps
Seated Barbell Military Press Seated Barbell Military Press

Standing Dumbbell Press

3 working sets of 6-8 reps
Standing Dumbbell Press Standing Dumbbell Press


Dumbbell side lateral

2 sets of 10-12 reps
Side Lateral Raise Side Lateral Raise

Plate steering wheel

2 sets of 15-20 reps in each direction
Plate steering wheel Plate steering wheel


Reverse Pec Deck

2 sets of 10-15 reps
Reverse Machine Flyes Reverse Machine Flyes

Bent-Over Dumbbell Raise

2 sets of 10-12 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Rope triceps extension

2 sets of 10-15 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Barbell skull-crusher

2 sets of 10-12 reps
Lying Triceps Press Lying Triceps Press


Wide-grip cable push-down

2 sets of 8-10 reps
Triceps Pushdown Triceps Pushdown

Bodyweight triceps extension

2 sets of maximum reps
Cobra Triceps Extension Cobra Triceps Extension

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