Iron Intelligence: Day 71 - Shoulders And Triceps

Two more weeks and 10 training sessions to go. You know the workouts by now, so go in and make each one matter.

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Back into the fray! Have you been keeping up on 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.

Day 71: Shoulders and Triceps
Superset
1

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

Superset
2

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

Superset
3

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

Superset
4

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

Superset
5

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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