Arm & Shoulder Destroyer

Arm Annihilator
Arm Annihilator

Are you ready to blast your bi’s, tri’s AND Delts? That sounds like a lot of work, and guess what? It is! Over the last few weeks we have worked the bi’s and tri’s together, but this time we are adding on delts. The workout time will remain the same, so you will be performing a little less volume of each bodypart, though you will be hitting them twice this week. This way, you will actually be doing higher volume when you combine the two workouts. As this week you will be working everything except for legs twice, it is imperative that you take your recovery supplements such as glutamine and your BCAA’s. Since I am not endorsed by any supplement companies, I give my honest opinion on what I recommend, as opposed to always recommended a certain brand. Currently, I am using EVL Recovery Mode, Kaged Glutamine and Kaged BCAA’s. They work very well and are highly recommended, though do your own research and use what you like. Just be sure you are using them! Ready to rock? Let’s go!

BICEPS & TRICEPS

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

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

DUMBBELL PREACHER CURLS
4 sets of 20,15,12,6 reps
DIPS
4 sets of 20,15,12,6 reps

SHOULDERS

DUMBBELL SHOULDER PRESS
4 sets of 20,15,12,6 reps

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

BENT OVER REVERSE DUMBBELL FLYES
4 sets of 20,15,12,6 reps

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

ABS?

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