My BodyBlog

Friday night’s workout didn’t give me much back soreness, but biceps…that’s another matter.  I’ll finish the second part of my arm workout today, triceps, along with shoulders.  The first time I split bis and tris on 3-S I didn’t like it so much, but the back/bicep combo was great and I’m hoping shoulders/tricep split will work too.  That’s the great thing about this program, you can customize your split however you want as long as you follow the Strength, Size, Shock principles.

Looking at the calendar and there are less than 8 weeks left in 2009!  I’ll do the 3-S for about 6 more weeks then keep the last part of December for less structured (but just as intense) workouts….

…I’m back from the gym and the shoulders/triceps work went well together.  Here are my working sets:

Shoulders

Strength: Seated Dumbbell Press - 55×6, 55×6, 55×6, 55×6 (up five pounds from last time)

Size:

Upright Rows: 50×12, 50×12  Two Arm Side Laterals: 28×12, 28×12  Incline Revese Flyes:24×12, 24×12

Shock: Double Drop-set Machine Seated Press: 130×6, 90×7, 50×10.

Triceps:

Strength: Close Grip Bench Press: 191×5, 196×5, 196×5

Size: Skull Crushers: 50×12, 60×10, 60×10  Rope Pushdown: 120×12, 130×10, 120×12

Shock: Two tri-sets: Bar Pushdown, Reverse Bar Pushdown, One-arm Dumbbell Extension.

I used heavier weight for almost all exercises completed today.  As usual with 3-S, this work left me fatigued but feeling great!  Next workout - Legs!  

This entry was posted on Sunday, November 8th, 2009 at 3:54 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.