Tom Venuto's BodybuildingSecrets.com - Shoulders, triceps & abs… still progressing

Shoulders, triceps & abs… still progressing

Tom Venuto, CSCS, CPT

Tuesday, August 30th, 2005. I continued to work on many of the same exercises today, (with more weight), while adding a couple new movements for shoulders. ALWAYS there is progressive overload of some kind (add weight somewhere every workout), as well as muscle confusion (something new every workout).

DELTOIDS/TRAPS

A1 Smith Machine Military Press: 3 sets X 195 lbs X 6, 6, 5 reps
A2 Standing Bent Arm Dumbbell Lateral raises: 3 sets X 35 lbs X 12 reps
B1 cable straight arm lateral raises behind back: 3 sets X 50 lbs X 12 reps X 5022 tempo (strict, slow)
B2 cable bent over lateral raises behind back: 3 sets X 50 lbs X 8-12 reps X 1010 tempo (fast)
C1 Bent Over Dumbbell Lateral raises: 3 sets using “bilateral to unilateral” technique as follows:; 45 lbs X 12 reps; Rest 5-10 seconds, then begin same exercise, one arm at a time…; 45 lbs X 8 reps right arm; Rest 5 seconds; 45 lbs X 8 reps left arm; Rest 5 seconds; 45 lbs X 8 reps right arm; Rest 5 seconds; 45 lbs X 8 reps left arm

TRAPS

A1 Dumbbell Shrugs: 3 sets X 110 lbs X 12, 12, 11 reps

TRICEPS

A1 V-Bar Elbows Out Tricep Pushdowns: 2 warm up sets; Set 1: 100 lbs X 14 reps; Set 2: 110 lbs X 12 reps; Set 3: 120 lbs X 9 reps; Set 4: 130 lbs X 6 reps, drop to 80 lbs X 10 more reps
B1 High Dumbbell Kickback (one arm at a time): 3 sets X 25 lbs X 10-12 reps X 2022 tempo
B2 Reverse Tricep Dips on Cybex assisted dip-chin machine: 3 sets X full stack X 15, 13, 12 reps
C1 Lying one arm cross body dumbbell extension: 3 sets X 30 lbs X 8-12 reps

ABS

A1 Kneeling cable crunch: 3 sets X 50 lbs X 25 reps
A2 Standing serratus/oblique crunch: 3 sets X 50 lbs X 20 reps per side
B1 Hanging twisting knee ups (from ab slings): 3 sets X 20 reps per side
C1 reverse crunches on incline bench: 3 sets X bodyweight (up incline) X 25 reps

Workout Commentary

I started again on the smith machine for military presses. I supersetted from the military presses with 195 lbs for 5-6 reps per set (heavy) to standing dumbbell lateral raises (bent arm) with 35 lb dumbbells for 12 reps (medium).

For the second combination of movements, I added some new exercises: cable standing laterals behind back and bent over cable laterals, each one arm at a time. The cable standing laterals were done holding the cable behind my back with the elbow locked and arm totally straight. Form was super strict, with a 5 second negative, 2 seconds on the way up (no momentum used), and a hold of 2 seconds at the top of each rep. Very difficult to maintain this form the entire set and could really feel it directly in the side delts. Then I simply bent over and continued with fast reps, same weight, on bent over laterals. The combination did a great job on the lateral and rear deltoids.

Last but not least, I finished once again with the bent over dumbbell laterals, bilateral to unilateral technique just as I did last week on August 24th. Only difference is I moved up to 45 lb dumbbells.

Last week I switched my traps from back to shoulder day and decided to stick with it. Last week I did 100 lbs dumbbell shrugs, this week up to 110 lbs. Form was strict with a good squeeze at the top.

It was an outstanding workout with good strength, even though my body weight is down again (191 lbs), and I’m definitely feeling the effects of the reduced calories and carbs… you just gotta grit your teeth and tough it out.

Posted 30 August, 2005 in Workouts