Week 8: Shoulders + Arms

Today was a bit of a free day, since I generally want to target my deltoids, biceps and triceps, as well as work on any part of my upper body that will translate into either squatting, benching, or deadlifting. Last week we attempted some farmer's walks, which went over so-so. So we replaced it with standing shrugs (holding a shrug for 30seconds), which seemed to be doing something since my traps, forearms, and even core felt tight afterwards.

I can't believe this week is wrapping up the 2/3rd mark of the program! The last third (weeks 9-12) will see one less rep per set, so I'll be lifting even more weight for 2, hopefully. Anyways, here is today's breakdown:

Dumbbell shoulder press:

• 60 x 10
• 75 x 10
• 85 x 9
• 95 x 5 (wanted to see if I could get 95, knew it wouldn't be 10, but that's the heaviest I've lifted yet)

Dumbbell side delt/ front delt/ rear delt raise:

• 30 x 10/10/10
• 30 x 10/10/10
• 30 x 10/3, 25 x 7/10 (had to decrease weights)

Machine paused shrugs:

• 3 plates a side x 30 seconds
• 3 plates a side x 30 seconds
• 3 plates a side x 30 seconds

Superset: Machine rope bicep curl/ machine tricep push:

• 60 x 10/ 70 x 15
• 60 x 10/ 70 x 15
• 60 x 10/ 70 x 15

Close grip pullups:

• 15
• 10
• 10

Abs:

• 110 x 20
• 90 x 15