My/Exercise/Body/Plan/D7-Shoulders-and-Arms
Friday — Day 7: Shoulders and Arms
- Allow roughly 55–75 minutes for lifting and warm-ups; trim the optional calf work first when time is short. Warm up and choose loads per My/Exercise/Body/Plan, and finish with My/Exercise/Body/Plan/Mobility-Circuit.
Overhead press: 3 sets of 6–8 reps
Overhead Press
- Practice pressing a load from shoulder height overhead while controlling the trunk.
Setup
- Begin with the bar at the front of the shoulders, or dumbbells at shoulder height. Brace your trunk and keep the ribs over the pelvis. A seated bench with back support is an alternative to standing.
Practice
- Press overhead through a comfortable range, allowing the head to move just enough for the bar to pass. Lower slowly to the start. Keep the forearms underneath the load.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Reduce the load if you need to lean backward or turn the lift into a push with the legs. A machine press or supported dumbbell press can simplify balance while you practice.
Sources
Machine chest press: 2 sets of 8–10 reps
Machine Chest Press
- Practice a supported horizontal press for the chest, shoulders, and triceps.
Setup
- Adjust the seat so the handles are at or slightly below shoulder height. Plant the feet and keep your back supported.
Practice
- Press forward smoothly and straighten the arms without forcing the elbows into lockout. Return until the upper arms are beside the torso, keeping the movement controlled.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Avoid arching away from the backrest or letting the elbows travel far behind the body. Reduce the load or adjust the starting position if the machine pulls the shoulders into an uncomfortable stretch.
Sources
Chest-supported row: 2 sets of 8–10 reps
Chest-Supported Row
- Practice a horizontal pull while a pad or bench supports the torso.
Setup
- On a rowing machine, adjust the chest pad so you can reach the handles with extended arms while the chest remains supported. Set the seat so the handle path is comfortable and the feet stay supported.
Practice
- Brace, row the handles toward your ribs, pause, and extend the arms slowly. Keep your chest in contact with the pad instead of lifting away to finish a repetition.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- For dumbbells, use an incline bench that supports the chest while leaving space for the arms to hang and row. Begin light; a different bench angle changes both the clearance and the line of pull.
Sources
Biceps curl: 2 sets of 10–15 reps
Biceps Curl
- Practice elbow flexion against resistance with a steady upper arm and controlled wrist.
Setup
- Stand or sit with a dumbbell in each hand, arms down, and trunk steady. Curl by bending the elbows; turn the palms upward if comfortable, then lower slowly.
Practice
- Keep the upper arms mostly still and the wrists aligned with the forearms. Reduce the load if you must swing the torso or move the elbows far forward to finish.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- A seated curl or cable curl can make the starting position easier to repeat. An EZ-bar is another grip option.
Sources
Triceps pressdown: 2 sets of 10–15 reps
Triceps Pressdown
- Practice elbow extension against resistance from a high cable pulley.
Setup
- Attach a rope or bar to a high cable pulley. Stand with feet planted and knees softly bent, elbows beside the torso, and hands holding the attachment securely.
Practice
- Extend the elbows to press the attachment down, then bend them slowly to return. Keep the upper arms in place and the shoulders quiet.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Avoid using bodyweight to shove the handle downward. Reduce the load if the elbows drift forward or the torso rocks. This is an elbow-extension exercise; Huberman's overhead cable extension uses a different shoulder position.
Sources
Forearm plank: 2 holds of 20–40 seconds
- End each hold while the torso is still stable. Use an incline or shorter hold if needed.
Forearm Plank
- Practice holding a stable trunk position while supported on the forearms and toes.
Setup
- Place the elbows beneath the shoulders and extend the legs with toes on the floor. Brace the abdomen and lift into a steady line from head to heels while continuing to breathe.
Practice
- End the hold if the hips sag, rise, or the shoulders shrug. Shorter holds or an elevated support can make a stable position easier to maintain.
Dose and Progression
- Begin with two holds of 20–30 seconds. End a hold when the position changes; add time only while position and breathing remain steady.
Cues and Variations
- Increase the hold only while position and breathing remain steady. A longer hold with a sagging lower back is a different task from a controlled plank.
Sources
Optional standing calf raise: 2 sets of 8–15 reps
- Include it if Sunday's work has recovered.
Standing Calf Raise
- Practice raising and lowering the heels against resistance through a controlled ankle range.
Setup
- Use a calf-raise machine or stand on a stable, nonslip step with light hand support. Place the balls of the feet securely on the surface and begin with the knees straight but not forced backward.
Practice
- Lower the heels through a comfortable stretch, pause, then rise as high as you can without bouncing. Keep the ankles controlled and the same foot position throughout.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Begin on both feet with bodyweight if needed. A single-leg version increases the challenge; a dumbbell can add resistance once balance and range are consistent. Shorten the range if the Achilles or ankle is uncomfortable.
Sources
- Demonstrations: Person/Andrew Huberman/Book/26/Protocols/YouTube/26/09/Day 7 - Shoulders and Arms.