Loading Phase: Week 3: Day 1 and 4 - Arms and Shoulders

Now half way through Week 3 in the Loading Phase. One more week after this and we move on to 3 weeks of the "Growth Phase," which I will discuss in a future blog as we get closer to the switch.

Today was, in a word, brutal. The Loading Phase includes all Supersets, high reps, and high number of sets.

Here's the way it went this morning:

Shoulders & Arms (Monday/Thursday):

Superset:
Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
Bent Over Laterals 4 sets x 10-12 reps (30 second rest)

Superset:
Dumbbell Curls 4 sets x 10-12 reps (No rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset:
Incline Curls 4 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset:
Wrist Curls 3 sets x 15-30 reps (No rest)
Reverse Wrist Curls 3 sets x 15-30 reps (No rest):

Superset:
Standing Lateral Raises 3 sets x 10-12 reps (No rest)
Concentration Curls 3 sets x 10-12 reps (No rest)
Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)

That's 39 sets in my book, followed by 20 minutes of cardio. Having to cut back on the cardio during this phase because it is too easy to end up having eaten too few calories at the end of the day.

Have a great day and train hard!

Jim