8 Week Challenge
23rd of February 2019
Yesterday in my program for the 8 week challenge that I am undertaking, calls for shoulders and triceps.
With this workout I have an issue with my triceps that they click as I bend my arm which can be painful as times, so to overcome this I don't go as "hardcore" with my tricep movements but more of a "pump" workout. I find this method to be more effective with my shoulder and bicep development anyway compared to the all out method. Because as they say, you need to listen to your body.
The workout for this day was as follows.
Shoulders:
Cable lateral raise: 3 sets of 5kg for 12 reps with 30 seconds rest.
dumbbell lateral raise: 3 sets of 4kg for 10 reps with 30 seconds rest.
Rear delt raise on incline bench: 3 sets of 12 with 4kg with 30 seconds rest. (externally rotated at top of movement)
Facepulls on cables: 3 sets of 20kg for 10 reps with 30 seconds rest. (externally rotated at top of movement)
Triceps:
Underhand tricep pressdown: 3 sets of 15kg for 10 reps with 30 seconds rest.
Underhand single tricep pressdown: 3 sets of 5kg for 12 reps with 30 seconds rest.
Overhead rope press: 3 sets of 10kg for 10 reps with 30 seconds rest.
Note that I didn't train my front delt in my shoulder workout. This Is because my shoulders are rounded forward because my chest and biceps are tight, as I mentioned in my last blog, so to make this worse than it is I avoided my front felt as they do get worked a lot in chest movements as well.
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