Loading Phase: Week 2: Arms and Shoulders

Still in "Loading Phase," and this week we add 9 more sets per workout.

The "Loading Phase" is 3 weeks and is a 6 day a week routine, with increasing sets each week.

We have this week and next week, and then move from the Loading Phase to 3 weeks of the "Growth Phase" which I will discuss in a future blog. We're keeping calories about 250 a day above BMR + exercise. This is part of our "lean bulk" effort, which means we are adding muscle and thus body weight while adding the minimum amount of fat.

When we finish this 2 month routine in early April we will go to our cutting phase and cutting diet for about 6 weeks in order to be really ready for summer!

Day 1 – 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:
Bent Over Laterals 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)

If you have questions, don't hesitate to e-mail me: jimkarger@plus50fitness.com