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Description

Your biceps are just a small muscle group compating to ur other muscle groups but you still have to work on it do this workout and you will have a good definition in your biceps.your shoulders gives you a nice shape when you wear a shirt and they are gd for training for a human flag. As for the chest its the muscle that gives you the big buffed shape. Note: choose a weight that you can do 6-12 reps with it


Exercises

Set 1: 8 rounds
Alternating Bicep Curls 6 Reps
Alternating Bicep Curls 6 Reps
30 seconds
Rest
Rest
15 seconds
Hammer Curls 6 Reps
Hammer Curls 6 Reps
30 seconds

Set 2: 4 rounds
Overhead Press.
Overhead Press.
45 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
45 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Overhead Press 6reps
Overhead Press 6reps
45 seconds
Stability Ball Dumbbell Flys 6 rpes
Stability Ball Dumbbell Flys 6 rpes
45 seconds
Rest
Rest
30 seconds
Shoulder Shrugs 6 Reps
Shoulder Shrugs 6 Reps
45 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 4 rounds
Dumbbell Chest Press 12 Reps
Dumbbell Chest Press 12 Reps
45 seconds
Tricep Extensions 12 Reps
Tricep Extensions 12 Reps
45 seconds
Push-Ups 12 Reps
Push-Ups 12 Reps
45 seconds

Set 5: 1 round
Rest
Rest
1 minute

Set 6: 4 rounds
Burpees 7reps
Burpees 7reps
45 seconds
Stability Ball Dumbbell Flys 7 Reps
Stability Ball Dumbbell Flys 7 Reps
45 seconds
Shoulder Shrugs 14 Reps
Shoulder Shrugs 14 Reps
45 seconds


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