Weightlifting Transformation Journal
Workout 13:Triceps & Shoulders
1. Lie down on a flat bench with a barbell or EZ-bar and hold it with an overhand grip, arms extended straight up above your shoulders.
2. Slowly lower the bar towards your forehead, keeping your elbows pointed straight up towards the ceiling and your upper arms stationary.
3. Pause when the bar is about an inch away from your forehead, then lift it back up to the starting position by extending your elbows.
1. Lie down on a flat bench and grip the barbell with your hands shoulder-width apart or closer, palms facing away from your body.
2. Lower the bar towards your chest, keeping your elbows close to your body. Pause for a second and then push the bar back up to the starting position.
3. Repeat the movement for the desired number of reps.
1. Begin in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fi ngers.
2. Keep your elbows close to your body as you lower your chest towards your hands, keeping your core engaged and your body in a straight line.
3. Pause briefly at the bottom of the movement, then push yourself back up to the starting position, using your chest and triceps muscles.
4. Repeat for the desired number of reps.
1. Stand in front of the cable machine with your feet shoulder-width apart.
2. Attach the rope to the cable machine and grip the ends of the rope with both hands, with your palms facing each other. Your hands should be close together, with your thumbs wrapped around the rope.
3. Keep your elbows close to your sides and slowly pull the rope down towards your thighs, squeezing your triceps at the bottom of the movement.
4. Slowly allow the rope to return to the start position, keeping your elbows close to your sides before repeating the movement for the desired number of repetitions.
1. Sit on a bench with your feet flat on the floor and your back straight. Hold a dumbbell in each hand at shoulder level, with your palms facing forward and your elbows bent.
2. Press the dumbbells up above your head, extending your arms fully and keeping your palms facing forward.
3. Slowly lower the dumbbells back down to shoulder level, making sure to maintain controlled resistance.
1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.
2. Raise your arms out to the sides, keeping them straight, until they are parallel to the floor.
3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position with control.
4. Repeat for the desired number of repetitions.
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with palms facing your thighs.
2. Keeping your arms straight, exhale and lift the weights up to shoulder height in front of your body, stopping just before your arms become parallel to the floor.
3. Hold this position for a second, then slowly lower the weights back down to the starting position.
1. Stand upright with your feet shoulder-width apart. Grasp the barbell with an overhand grip that is slightly less than shoulder width apart. The bar should be in front of your thighs with your arms extended and your palms facing your body.
2. Use the sides of your shoulders to lift the bar up towards your chest and drive your elbows up and to the side. Keep the bar close to your body as you raise it.
3. While keeping your elbows flared out, continue to lift the bar until it’s at your upper chest level. Keep your torso stationary and pause for a second at the top of the movement.
4. Slowly lower the bar back to the starting position.