Week 3: Shoulders + Arms

To better suit my goals of 3/4/5 by the end of this program, I decided to adjust the workout to minimize extraneous lifting. Wednesday will combine shoulder and arm lifts in order to squeeze another chest day in (Friday's back workout has also been altered, but more on that then).  This workout felt much quicker, and I intend for it to be a shorter day, to give myself more rest, and also to mitigate any conflict with working the shoulder right before the second chest day (as was pointed out by GTS).

Here is the breakdown:

Standing dumbbell shoulder press:

• 55 x 12
• 60 x 12
• 65 x 12

Dumbbell front row:

• 60 x 12
• 65 x 12
• 70 x 12

Dumbbell side/ front/ rear delt raise:

• 35 x 10/10/10
• 25 x 10/10/10
• 25 x 10/10/10 This was brutal

Straight bar bicep curl:

• 75 x 12
• 85 x 12
• 95 x 12 +10lb from last week

Machine overhead triceps extension:

• 8 x 12
• 8 x 12
• 8 x 12

Abs:

75 crunches

Final thoughts: In regards to the bicep and triceps exercises, I will still play around with how much I want to target them. If I continue to do straight bar bicep curl, in lieu of trying to increase resistance, I will stay with a lower weight and focus on pacing.