Shoulders & Arms

Shoulders

 

1) Dumbbell Military Press - 2 sets of 15 reps, 4 sets of 8 reps

 

Giant Set

2) Dumbbell Lateral Raises - 3 sets of 12 reps

3) Dumbbell Front Raises - 3 sets of 12 reps

4) Dumbbell Rear Delt Flys - 3 sets of 12 reps

 

5) Barbell Shrugs - 3 Giant Sets

-15 Reps Wide Grip

-15 Reps Medium Grip

-15 Reps Close Grip

 

Arms

 

Superset 1

1) Close Grip Bench Press - 4 sets of 12,10,8,8

2) Barbell Curls - 4 sets of 12,10,8,8

 

Superset 2 

3) Dumbbell Overhead Tricep Extensions - 4 sets of 10 reps

4) Preacher Curls - 4 sets of 10 reps

 

Superset 3

5) Underhand Cable Triceps Pushdowns - 3 sets of 12 reps

6) Incline Dumbbell Curls - 3 sets of 12 reps

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