Pre-exhausting Triceps & Shoulders before Press (06-14-2015)

Posted on 15 Jun 2015 20:42

lift-big-red-shield-mobile.png

I haven't had a chance to put all the information for the new routine together and present it to you but I will do so in the next coming week. Today's workout was about doing a lot pre-exhausting for triceps and shoulders before doing incline close grip bench press and unilateral overhead press.

These are the numbers and the general pattern of progression will be to add reps and sets before adding weight.

Tricep Hell:
No. 3
No. 2
No. 1 + No. 1
Dropset with 20 reps each
4 Rounds
Volume = 240 reps

Dips:
BW x 10 x 3
+15 kgs 33 lbs x 5 x 2
Volume = 40 reps

Incline Barbell Close Grip Bench Press:
50 kgs 110 lbs x 15 + 8 = 23 RP
50 kgs 110 lbs x 14 + 6 = 20 RP
52.5 kgs 116 lbs x 11 + 5 = 16 RP
65 kgs 143 lbs x 6 + 4 = 10 RP
Volume = 69 reps

Side Raises:
2.5 kgs 5 lbs x 20 x 3
Front Raises:
2.5 gs 5 lbs x 20 x 3
Volume = 120 reps
Both exercises were performed one after the other in alternate manner

Unilateral Overhead Press:
20 kgs 44 lbs x 5 x 2
Volume = 10 reps

© 2017 by Lift BIG. All Rights Reserved. Please contact for permissions.