Biceps+Shoulder

Intense Duration 51 minutes

Target Areas: Shoulders, Chest, Arms

Equipment: Dumbbell, Barbell

Added By Georg Schimmer

Exercises

Set 1: 2 rounds

10 reps

10 reps

10 reps

35 seconds

Set 2: 3 rounds

Hammer Curls

10 reps

Rest

25 seconds

Set 3: 3 rounds

Push-Ups

10 reps

Rest

30 seconds

Set 4: 3 rounds

Seated, Revesed Dumbbell-Raises

10 reps

Rest

25 seconds

Set 5: 3 rounds

Bicep Curls Mit Eindrehen

10 reps

Rest

30 seconds

Set 6: 3 rounds

Dumbbell Lateral Shoulder Raises

10 reps

Rest

30 seconds

Set 7: 3 rounds

Zottman Curls

10 reps

Rest

25 seconds

Set 8: 5 rounds

Overhead Press

5 reps

Rest

10 seconds

Set 9: 3 rounds

Barbell Upright Rows

10 reps

Rest

30 seconds

Set 10: 3 rounds

Drag Curl

10 reps

Rest

30 seconds

Set 11: 3 rounds

Barbell Raises Mit Untergriff

10 reps

Rest

25 seconds

Set 12: 3 rounds

Barbell Bicep Curls

10 reps

Rest

30 seconds

Set 13: 3 rounds

Plank with Arm Lifts

20 reps

Rest

30 seconds

Set 14: 4 rounds

Dumbbell Shrug

15 reps

Rest

30 seconds

Set 15: 3 rounds

Wheel With Plate

10 reps

Rest

25 seconds

Set 16: 3 rounds

High Weight 1 Arm Side Raises Armes In 45 Decrees , Hold On To Stabilise

Reps until failure

Rest

40 seconds

Set 17: 1 round

Trap Plate Raise From Half Way To Top (abstellgegenstand Benötigt)

Reps until failure

Set 18: 1 round

Dumbbell Curl With 1 Db (Hands Parallel Zu Boden , Armflächen Nach Oben , Daumen Zur Seite Gestreckt Und Eine Db Dazwischen)

Reps until failure

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells