Dynamite Delts 3

Dynamite Delts

Are your legs sore today? Mine sure are! That was a killer leg workout yesterday and I hope it worked as well for you as it did for me! Today is shoulders and biceps. Last week you only hit biceps once, but this week you will be hitting them twice. I have found that working arms twice a week has helped add size. Your upper body has had a day to rest, so now it’s time to make it feel some pain. Ready to get a killer upper body pump? I sure am and I hope you are, too! Now go get it!

SUPERSET
SMITH MACHINE SHOULDER PRESS
4 sets of 25,20,15,10 reps
DUMBBELL FRONT DELT RAISES
4 sets of 20,15,15,10 reps per arm

SUPERSET
STANDING SIDE LATERAL RAISES
4 sets of 25,20,15,10 reps
SEATED SIDE LATERAL RAISES
4 sets of 25,20,15,10 reps

SUPERSET
DUMBBELL REVERSE FLYES OVER INCLINE BENCH
4 sets of 25,20,15,10 reps
ROPE PULLS (TARGET REAR DELTS)
4 sets of 25,20,15,10 reps

BICEPS
STANDING CABLE CURLS W/BAR ATTACHMENT
4 sets of 25,20,15,10 reps

SUPERSET
STANDING HAMMER CURLS
4 sets of 25,20,15,10 reps
BARBELL CURLS
4 sets of 20,25,10,5 reps

DUMBBELL PREACHER CURLS
4 sets of 15,12,10,8 reps

TRAPS
BARBELL SHRUGS W/STRAPS
6 sets of 30,25,20,15,10,5 reps

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