Weight Training Program Day Three: Shoulders And Arms

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Friday, or Day Three: Shoulders And Arms

Begin with a 10-minute warmup on a cardio device — just enough to get the blood flowing. Follow this by light stretching of the entire body.

Machine Military Press
Find a military press machine. Again, these are common in the gym. We’ll do something a bit different here — we’ll be doing only one work set after a few warm-ups, but it will be composed of several sets in one. These are called drop sets. This is usually an advanced technique, but we’ll be taking it a bit easy. You will not be training to the point of failure — just shy of it. Start with a weight you can do 12 reps with fairly easily. Rest 10 seconds. Drop the weight down and get another set of 10-12. This will start to burn a bit, but that’s okay. Rest another 10 seconds, and drop the weight one more time (usually a drop is about 10-20 pounds.) Just get as many reps as you can on the last set. That’s it — you’re done with shoulders in under 2 minutes.

Bicep Curls With Dumbbells
Perform only two working sets of 10 reps each. Start with the dumbbells as your side and curl both weights upward at the same time. The key is to focus on the bicep squeezing, not on heaving the weight up.

Tricep Pushdowns
Same method as biceps; just two hard sets of 10 reps. Be sure you start the pushdown at chest level, really flex the back of the arms (triceps) at the bottom, and return slowly (again, all movements are performed in a 4 second down, 2 second up tempo) to chest-level. Do not allow the pulley to go past your chest or your triceps will be disengaged.

Conclude your workout with 30-40 minutes of cardio as on day 1.

Total Workout Time: Under 1 Hour

There you go — a rather detailed and complete beginner’s workout. Log your progress and make sure you increase weight and reps, and you’ll be well on your way when you combine this with proper nutrition and realistic goals. For added fat-burning, walk for 45 minutes on your off-days. This ends the myth of “not enough time” as well — your total workout time in the week is under six hours, and that includes walking. If you opt not to walk (not preferred), your time is under three hours. You simply cannot beat that!

Jon Benson
Creator/Co-Author of Fit Over 40: Role Models For Excellence At Any Age


| Weight Training Tips
| Weeks 1-2: Ease In
| Weeks 3-4: Step It Up
| Day One: Chest and Back
| Day Two: Legs And Abs
| Day Three: Shoulders And Arms


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