Day 1 – Shoulders and Biceps

1. Warm Up:

5 Minutes of Steady State Rowing & Steering Wheel Exercise.

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2. Working Sets

a. Seated Shoulder Press – light weight ( quick set with light weight to get the shoulder muscles activated)

Sets: 3 sets of 10 – 12 reps.

Rest: 20 Seconds between each set.

Tempo: 1-1-1-0

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b. Seated Shoulder Press – Heavier Weight

Sets: 4 sets of 5 – 6 reps.

Rest: 45 Seconds between each set.

Tempo: 2-1-2-0

 

c. Cable Upright Row – Dropset

(A drop set is a technique where you perform a set of any exercise to failure. Start at a weight which will fatigue the muscle at around 6 – 8 reps, then immediately decrease the weight on the rack and continue until failure again. Do this until the weight becomes very light or the pin is removed. )

Sets: 3 sets until failure.

Rest: 45 – 60 Seconds between each set.

Tempo: 2-1-2-0

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d. Alternating Hammer Curls

Sets: 3 sets of 6 – 8 reps.

Rest: 30 Seconds between each set.

Tempo: 3-1-2-0

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e. Arnold Dumbell Shoulder Press

Sets: 3 sets of 6 reps.

Rest: 30 Seconds between each set.

Tempo: 2-1-2-0

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f. E-Z Bar Bicep Curl

Sets: 3 sets of 8 reps.

Rest: 30 Seconds between each set.

Tempo: 2-1-2-0

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g. E-Z Bar Preacher Curl

Sets: 3 sets of 10 – 12 reps.

Rest: 20 Seconds between each set.

Tempo: 3-1-3-0

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3. The Finisher

Sets: 4x (6 – 8 Standing Military Press Surperset with Reverse Grip Bent Over Barbell Row until Failure).

Rest: 20 seconds between sets

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4. Steady State Cardio – 30 to 60 mins.

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