OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Shoulder/ Upper Arms/ Forearms


Exercises

Set 1: 1 round
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
12 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
8 reps
Dumbbell Front Raises
Weights: Maximum
Dumbbell Front Raises
6 reps
Dumbbell Front Raises
Weights: Maximum
Dumbbell Front Raises
6 reps
Rest
Rest
30 seconds

Set 2: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
8 reps
Dumbbell Lateral Shoulder Raises
Weights: Maximum
Dumbbell Lateral Shoulder Raises
6 reps
Dumbbell Lateral Shoulder Raises
Weights: Maximum
Dumbbell Lateral Shoulder Raises
6 reps
Rest
Rest
30 seconds

Set 3: 1 round
Overhead Press
Weights: Light
Overhead Press
Reps until failure
Overhead Press
Weights: Moderate
Overhead Press
Reps until failure
Overhead Press
Weights: Heavy
Overhead Press
Reps until failure
Overhead Press
Weights: Maximum
Overhead Press
Reps until failure
Overhead Press
Weights: Maximum
Overhead Press
Reps until failure
Rest
Rest
30 seconds

Set 4: 1 round
Alternating Bicep Curls
Weights: Light
Alternating Bicep Curls
12 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
10 reps
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
8 reps
Alternating Bicep Curls
Weights: Maximum
Alternating Bicep Curls
6 reps
Alternating Bicep Curls
Weights: Light
Alternating Bicep Curls
6 reps
Rest
Rest
30 seconds

Set 5: 1 round
Weights: Light
Alternating Incline Dumbbell Curl
Reps until failure
Weights: Moderate
Alternating Incline Dumbbell Curl
Reps until failure
Weights: Heavy
Alternating Incline Dumbbell Curl
Reps until failure
Weights: Maximum
Alternating Incline Dumbbell Curl
Reps until failure
Weights: Maximum
Alternating Incline Dumbbell Curl
Reps until failure
Rest
Rest
30 seconds

Set 6: 1 round
Weights: Moderate
Bent Over Tricep Kick Backs
10 reps
Weights: Heavy
Bent Over Tricep Kick Backs
10 reps
Weights: Maximum
Bent Over Tricep Kick Backs
10 reps
Rest
Rest
30 seconds

Set 7: 1 round
Pullovers on Ball
Weights: Heavy
Pullovers on Ball
12 reps
Pullovers on Ball
Weights: Heavy
Pullovers on Ball
12 reps
Pullovers on Ball
Weights: Heavy
Pullovers on Ball
12 reps
Rest
Rest
30 seconds

Set 8: 1 round
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps
Rest
Rest
30 seconds

Set 9: 1 round
Dumbbell Reverse Wrist Curls
Weights: Light
Dumbbell Reverse Wrist Curls
12 reps
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
10 reps
Dumbbell Reverse Wrist Curls
Weights: Heavy
Dumbbell Reverse Wrist Curls
8 reps
Dumbbell Reverse Wrist Curls
Weights: Maximum
Dumbbell Reverse Wrist Curls
6 reps
Dumbbell Reverse Wrist Curls
Weights: Maximum
Dumbbell Reverse Wrist Curls
6 reps
Rest
Rest
30 seconds

Set 10: 1 round
Dumbbell Wrist Curls
Weights: Light
Dumbbell Wrist Curls
Reps until failure
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
Reps until failure
Dumbbell Wrist Curls
Weights: Heavy
Dumbbell Wrist Curls
Reps until failure
Rest
Rest
30 seconds

Set 11: 1 round
90 Degree Hang
90 Degree Hang
1 minute
90 Degree Hang
90 Degree Hang
1 minute
90 Degree Hang
90 Degree Hang
1 minute


Related Workouts

  • Front, Back, Side-to-Side
    Front, Back, Side-to-Side
    25 minutes, Moderate
  • Drop It, Girl!
    Drop It, Girl!
    25 minutes, Moderate
  • Lucky Leggy Lower
    Lucky Leggy Lower
    25 minutes, Intense
  • Lose It!
    Lose It!
    30 minutes, Moderate
  • Test Your Endurance!
    Test Your Endurance!
    29 minutes, Intense
  • AA: fABulously ARMed
    AA: fABulously ARMed
    25 minutes, Intense

To do this workout, please create an account or log in.



You Might Also Like

Power Ups & Downs

Power Ups & Downs

Intense Ic_time_32x32 24 mins  
Lower Body  
Simple Yoga Stretches

Simple Yoga Stretches

Casual Ic_time_32x32 17 mins  
Yoga  
30 Top Sun Stretches

30 Top Sun Stretches

Casual Ic_time_32x32 12 mins  
Full Body  
Cardio Core

Cardio Core

Intense Ic_time_32x32 4 mins  
Full Body  
Total 10 Body

Total 10 Body

Intense Ic_time_32x32 10 mins  
Full Body  

Workout Categories