DAY 4. SHOULDERS + ARMS

SHOULDERS, BICEPS & TRICEPS

  • Increase weight every set

    1. Pick a starting weight for the first set of 12

    2. Then increase for the next set of 10

    3. Increase again for the final et of 8

    4. If you cant hit the target reps, lower weight next workout.

    Focus on progressive overload each session.

    1. Pick a weight that you can do 8 reps of

    2. Then push for 10 reps

    3. Then push for 12 reps, once you hit 12 up the weight.

    4. Repeat

    5. If you cant do 8 reps, lower the weight until you can.

  • Warm up each target muscle before every session

    1. 12 reps @50% effort (If your working set is 20kg, warm up with 10kg)

    2. 8 reps @60% effort (If your working set is 20kg, warm up with 12kg)

    3. 4 reps @70% effort (If your working set is 20kg, warm up with 14kg)

  • DB = dumbbell

    SA = single arm

    SL = single leg

    ISO = isolated

    drop set = finisher set immediately after working set at a lighter weight

    partial reps = 1/3 - 2/3 of full range of motion

    superset = 2 exercise performed together, one after the other

EXERCISE 1.
Chest Supported DB Rear Delt Flys

SETS: 3 + drop set (-30%)

REPS: 12/10/8 + 8

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
Seated DB Rear Delt Flys

EXERCISE 2.
DB OH Shoulder Press

SETS: 3 + dropset (-30%)

REPS: 12/10/8 + 8

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
Pike Push-ups

EXERCISE 3.
DB Front Raises

SETS: 3

REPS: 8-12

REST: 60 seconds between sets

ALTERNATIVE EXERCISE:
DB Lateral Raises

EXERCISE 4.
(SUPERSET)
Incline DB Hammer Curls

SETS: 3

REPS: 8-12

REST: 20 seconds between sets

ALTERNATIVE EXERCISE:
DB Hammer Curls

EXERCISE 5.
(SUPERSET)
Reverse DB Bicep Curls

SETS: 3

REPS: 8-12

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
DB Bicep Curls

EXERCISE 6.
(SUPERSET)
OH DB Tricep Extensions

SETS: 3

REPS: 8-12

REST: 20 seconds between sets

ALTERNATIVE EXERCISE:
Diamond Push-ups

EXERCISE 7.
(SUPERSET)
DB Skull Crushers

SETS: 3

REPS: 8-12

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Bodyweight Skull Crushers