Trained shoulders yesterday and arms today. I’ve already posted my arm workout so I’ll just post what I did yesterday for shoulders 😉
Front Raise with dumbbells, super set with smith machine press; 3 total super sets 15 front raises per arm (30 total for one set). For smith machine: first set 15, second set 12, third set 10 reps. Go up in weight for each smith machine set.
Lateral Raise with dumbbells, super set with barbell upright row; 3 total super sets. 15 lateral raises. 15,12,10 upright rows. Up your weight with each set of rows.
Rear Delts with dumbbells, super set with Arnold Press; 3 super sets, 15 reps each
Finish with 3 sets of cable crazy 8’s: 8 front raises each arm, 8 lateral raises each arm, 8 rear delt each arm (do this with no pause or rest between each movement = one set)
Trained arms today (biceps and triceps) and wanted to share with everyone what I did!
***Stretch and warm up entire body with a foam roller for 10-15 minutes***
Straight bar bicep curl superset with cable rope triceps extensions (4 sets 10-12 reps)
Preacher curls superset with skull crushers (3 sets: 15 reps for first superset, 12 reps for second superset upping weight, 8-10 reps for third superset upping weight)
Dumbell alternating bicep curls superset with overhead dumbbell triceps extensions (3 sets: 20 reps first set, 15 reps second set upping weight, 12 reps third set upping weight) –For the alternating bicep curls 20 reps means 20 reps per arm… so a total of 40 reps–
Cable bicep curls with ropes 3 drop sets then 1 burnout set to failure –For drop sets: drop weight 3 times for each set, trying for 10-12 reps for each–
I finished my training session with:
side bends on the hyperextension machine (no weight) 3 sets of 25 on each side superset with bodyweight lunges (30 lunges total for each set)
Cable ab crunches 3 sets of 15 reps
I would love to hear feedback from anyone following or trying these workouts! I’d also love to hear your favorite routines and movements as well!