Week 9: Shoulder + Arms

Accessory work, though important and intense in its own right, is still pretty boring. But at least I felt pretty beat up afterwards, so I'll chalk it up to another successful workout. We incorporated a cardio routine at the end with a combination of upright rows, clean and jerks, jump squats, and romanian deadlifts (rdl), which really caused some needed fatigue. This routine was suggested by my workout partner based on Terry Crews' alleged workout while training for The Expendables.......

Breakdown:

Barbell standing shoulder press:

• 105 x 10
• 105 x 10
• 125 x 10
• 145 x 10
• 145 x 10

Dumbbell side/front/rear deltoids:

• 30/30/30 x 10
• 30/30/30 x 10
• 30/30/30 x 10

Dumbbell standing bicep curl:

• 40 x 10
• 40 x 10
• 45 x 10

Machine rope pulldown:

• 160 x 15
• 160 x 15
• 170 x 15

Ab rotation machine:

• 40 x 10 each side
• 40 x 10 each side

Ab crunch machine:

• 180 x 20