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Description

Arms Shoulders Traps


Exercises

Set 1: 1 round
Bicep Curls
Weights: Moderate
Bicep Curls
15 reps
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
15 reps
Overhead Press
Weights: Light
Overhead Press
15 reps
Rest
Rest
30 seconds

Set 2: 1 round
Bicep Curls
Weights: Moderate
Bicep Curls
15 reps
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
15 reps
Overhead Press
Weights: Light
Overhead Press
15 reps
Rest
Rest
30 seconds

Set 3: 1 round
Bicep Curls
Weights: Moderate
Bicep Curls
15 reps
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
15 reps
Overhead Press
Weights: Light
Overhead Press
15 reps
Rest
Rest
30 seconds

Set 4: 1 round
Barbell Bicep Curl to Press
Weights: Light
Barbell Bicep Curl to Press
15 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
15 reps
Rest
Rest
30 seconds

Set 5: 1 round
Barbell Bicep Curl to Press
Weights: Light
Barbell Bicep Curl to Press
15 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
15 reps
Rest
Rest
30 seconds

Set 6: 1 round
Barbell Bicep Curl to Press
Weights: Light
Barbell Bicep Curl to Press
15 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
15 reps
Rest
Rest
30 seconds

Set 7: 1 round
Medicine Ball Slams
Medicine Ball Slams
20 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Dumbbell Shrug
20 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
15 reps
Rest
Rest
30 seconds

Set 8: 1 round
Medicine Ball Slams
Medicine Ball Slams
20 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Dumbbell Shrug
20 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
15 reps
Rest
Rest
30 seconds

Set 9: 1 round
Medicine Ball Slams
Medicine Ball Slams
20 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Dumbbell Shrug
20 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
15 reps
Rest
Rest
30 seconds


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