Day 1 – Shoulders and Biceps

  1. Warm Up:

    Before you start your workout get your muscle warm and bloody pumping – carry out 5 minutes of steady state cardio at a moderate pace on the rowing machine.

    Next do 10 Reps of the Steering Wheel (using a light plate) superset (immediately followed by) with 10 – 12 medium weight shrugs. These shrugs can be done using a smith machine or dumbells.

    steering-wheelezgif-com-crop-2

  2. Working Sets

    a. Alternating Hammer Curls

Sets: 3 sets of 10 – 12 reps(on each arm).

Rest: 20 seconds between each set.

Tempo: 2-1-2-0 (2 seconds, Pause and squeeze the bicep at the top of the movement, 2 seconds down back to starting position)

alternating-hammer-curls

b. Seated Shoulder Press Superset with Bent Over Dumbell Row

Sets: 3 sets of seated shoulder press (10 – 12 reps) followed immediately by 10 – 12 reps of Bent Over Dumbell Rows.

Rest: 30 seconds between each set.

Tempo: 2-1-2-0

seated-shoulder-pressdumbell-bent-over-row

c. E-Z Bar Bicep Curl

Sets: 3 sets of 10 – 12 reps

Rest: 20 Seconds between each set.

Tempo: 2-1-3-0

The working phase is generally the concentric part of the movement is when the muscle shortens and contracts – when the dumbbell is raised towards the shoulder. The eccentric phase of a weight movement is when we lengthen the muscle – in this case lower the dumbbell back to starting position. In these sets we will be concentrating on the eccentric part of the movement by decreasing the tempo and working on slowly lowering the dumbells and using/squeezing the bicep muscle to slow the pace down.

ez-bar-bicep-curl

d. Cable Upright Row Superset With Cable Pull Downs

Sets: 3 sets of (10 – 12 cable upright rows followed immediately by 10 – 12 cable pull downs)

You may have to alternate your weight on the cable for each movement.

Rest: 20 Seconds between each set (maintaining a low 20 seconds between each super set will help ramp up the intensity of the workout and work to increase muscle endurance).

If muscles are fatigued increase rest between each superset to 45 seconds.

Tempo: 2-1-2-0

cable-pull-downcable-upright-row

e. Standing Military Press

Sets: 3 sets of 10 – 12 reps

Rest: 20 Seconds between each set.

Tempo: 3-1-2-0

standing-military-shoulder-press

  1. The Finisher

Set 1: 10 – 12 Arnold Dumbell Shoulder Press, 10 – 12 Dumbell Bicep Curls and Wide Grip Push Ups until failure.

Rest: 45 seconds – 1 Minute

Set 2: 8-10 Arnold Dumbell Shoulder Press, 8 -10 Dumbell Bicep Curls and Wide Grip Push Ups until failure.

Rest: 45 seconds – 1 Minute

Set 3: 6 – 8 Arnold Dumbell Shoulder Press, 6 – 8 Dumbell Bicep Curls and Wide Grip Push Ups until failure.

  1. Steady State Cardio: Exercise Bike – 30 to 60 mins.

    steady-state-cardio-bike

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