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Description

Shoulders/ Upper Arms/Forearms


Exercises

Set 1: 1 round
5 Way Push-Ups
5 Way Push-Ups
1 minute
Rest
Rest
15 seconds
5 Way Push-Ups
5 Way Push-Ups
1 minute
Rest
Rest
15 seconds

Set 2: 1 round
Ball Push-Ups
Ball Push-Ups
1 minute
Rest
Rest
15 seconds
Ball Push-Ups
Ball Push-Ups
1 minute
Rest
Rest
15 seconds

Set 3: 1 round
Dumbell Back Row
Weights: Light
Dumbell Back Row
15 reps
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
10 reps
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
8 reps
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
6 reps
Dumbell Back Row
Weights: Maximum
Dumbell Back Row
4 reps
Rest
Rest
1 minute

Set 4: 1 round
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
Rest
Rest
1 minute

Set 5: 1 round
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
Rest
Rest
1 minute

Set 6: 1 round
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
15 reps
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
8 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Barbell Bicep Curls
Weights: Maximum
Barbell Bicep Curls
4 reps
Rest
Rest
1 minute

Set 7: 1 round
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
1 minute
Rest
Rest
15 seconds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
1 minute
Rest
Rest
15 seconds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
1 minute
Rest
Rest
15 seconds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
1 minute

Set 8: 1 round
Barbell Bicep Curl to Press
Weights: Moderate
Barbell Bicep Curl to Press
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curl to Press
Weights: Heavy
Barbell Bicep Curl to Press
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curl to Press
Weights: Maximum
Barbell Bicep Curl to Press
10 reps
Rest
Rest
30 seconds

Set 9: 1 round
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
1 minute
Bench Dips
Bench Dips
1 minute
Chin Ups
Chin Ups
1 minute
Rest
Rest
1 minute
Bench Dips
Bench Dips
1 minute
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
1 minute
Chin Ups
Chin Ups
1 minute


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