Arm & Shoulder Destroyer 2

Arm Annihilator
Arm Annihilator

Here is the second installment of Arm & Shoulder Destroyer with all different exercises. You will be doing the same basic routine as the original early in the week, though everything is switched up. I want to stress that that I do not recommend working muscle groups more than one time per week for those with bad joints like myself. It does not allow as much time for your body to recover, so it ends up putting more stress on your joints and tendons. This is why it is imperative to use proper recovery supplementation. We will be switching back to one muscle group per week starting next week. Remember, as the old saying goes “Train insane or remain the same”. This is exactly what the Muscle Confusion Trainer targets, to train insane. Each week you are doing something a little or a lot different, so your body never gets used to it and has no choice but to grow and get stronger. Ready to rock? I sure am so let’s do it!

BICEPS & TRICEPS

SUPERSET
MACHINE CURLS
4 sets of 20,15,12,6 reps
TRICEP EXTENSIONS W/EZ-BAR ATTACHMENT
4 sets of 20,15,12,6 reps

DUMBBELL CONCENTRATION CURLS
4 sets of 20,15,12,6 reps
OVERHEAD ROPE TRICEP EXTENSIONS
4 sets of 20,15,12,6 reps

STANDING CABLE CURLS W/EZ-BAR ATTACHMENT
4 sets of 20,15,12,6 reps
CLOSE GRIP BENCH PRESS
4 sets of 20,15,12,6 reps

SHOULDERS

SMITH MACHINE SHOULDER PRESS
4 sets of 20,15,12,6 reps

LATERAL CABLE RAISES
4 sets of 20,15,12,6 reps per arm

REVERSE FLYES (MACHINE)
4 sets of 20,15,12,6 reps

FRONT PLATE RAISES
4 sets of 20,15,12,6 reps

CALVES
STANDING CALF RAISES
PYRAMID SET OF 30,25,20,15,10,5 reps
SEATED CALF RAISES
REVERSE PYRAMID SET OF 5,10,15,20,25,30 reps
ROTARY CALF PRESS
PYRAMID SET OF 30,25,20,15,10,5 reps

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