Last week I published a post titled “Triathlon Training and Weightlifting” where I ran through one of my typical leg-day workouts. I really do think weightlifting can easily get ignored when all you want to do is get out on your bike. But weightlifting is important for so many reasons, including: finding and correcting imbalances, strengthening stabilizer muscles, recruiting the core muscles in different ways, and generally creating well-rounded athletes. I wanted to follow that post up with a Part II, running through my Tuesday – Arms workout. It’s below; let me know what you think!
Tuesday – Arms
Super set: Shoulder press, front/lateral raises
Shoulder press, dumbbells – 5 sets: 8 reps
Front/lateral raises alternating between shoulder press sets – 5 sets: 10 reps and/or until failure
Super set: Arnold press, front/lateral raises
Arnold press, dumbbells – 5 sets: 8 reps, or until failure
Front/Lateral raises alternating between Arnold press – 5 sets: until failure
Bicep Curls – 4 sets: 10 reps, when failing on last reps, do negatives
Super set: Hammer Curls and Tricep Extensions
Hammer Curls – 4 sets: 10 reps, when failing on last reps, do negatives
Bent Over Tricep Extensions – 4 sets: 10 reps each side
Tricep Cable Pull-Down – 4 sets: 8 or 6 reps
Finish with 20-30 minutes of Stairmaster intervals
You’ll notice I do a lot of shoulder lifts in the beginning when my arms are fresh, and that’s because I think shoulders are important for a few reasons. 1) They’re one of the major muscles utilized during the swim, and, 2) I think that, when people lift arms, they frequently ignore the shoulders for the showier biceps muscles. Curls for the girls, am I right?? Anyways, I won’t bro out too much, but I do love lifting shoulders. I realized they were a weak spot for me, and I actively am trying to change that.
You can see in this picture of me (and my baby) that my shoulders are finally starting to put on some size. Also, lifting will not make you big or bulky, so if you’re worried about putting on weight that you’d have to drag around a race, don’t worry.