I train Shoulders on Mondays and Thursdays according to my current workout plan. The idea is to increase the intensity of the workout by either doing more sets of an exercise or by increasing the number of repetitions I do for a particular exercise, while keeping the load same as before.
Since, my shoulders are still painful sometimes, I really shouldn’t lift much on Shoulders.
Training Day: 29th – Thursday, 24th February, 2011
Body Parts Trained: Shoulders and Forearms
Training Duration: 1 hr 15 min (Morning 7.30 am)
Weather: Cold
Training Partner: SA_Hardtarget
Total Exercises: 9
Feeling before the workout: I had some pain yesterday night in my right shoulder since it took the beating while the triceps workout the other day.
Shoulder Workouts
Military Press
Sets: 4 sets
Repetitions: 12 – 12 – 10 – 10
Weight (Kg): Heavy B.B – 5 – 5 – 5
Behind-the-neck Presses
Sets: 3 sets
Repetitions: 10 -12 reps for each set
Weight (Kg): 5 Kg throughout
Seated Dumbbell Presses
Sets: 3 sets
Repetitions: 10 – 12 reps for each set
Weight (Kg): 8 – 4 – 4 Kg
Standing Lateral Raises
Sets: 3 sets
Repetitions: 8 – 7 – 6
Weight (Kg): 4 Kg for all sets
Upright Rows
Sets: 3 sets
Repetitions: 12 for each set
Weight (Kg): 5Kg for each set
Forearms Workouts
Barbell Wrist Curls
Sets: 3 sets
Repetitions: 15 – 12 – 10
Weight (Kg): 5 – 15 – 15
Barbell Wrist Curls Behind-the-Back (Standing)
Sets: 3 sets
Repetitions: 12 – 10 – 8
Weight (Kg): 5 – 15 – 15
Reverse Wrist Curls with Dumbbells
Sets: 3 sets
Repetitions: 15 – to Failure
Weight (Kg): 4 Kg for each set
Reverse Barbell Curls
Sets: 3 sets
Repetitions: 8 – 8 – 10
Weight (Kg): 10 – 10 – 5
My calorie intake
1 Banana
500ml of Water during workout
2 Eggs after workout
2-Egg Omelet in Breakfast
1 glass of Milk
My feeling after the workout
I got a decent pump in shoulders, however, felt some pain in the right shoulder. I couldn’t get forearms muscles to burn to my satisfaction. However, I can feel the gain in my shoulder strength.
Legend
B.B = Barbell
Loading ...